Upper back · Dumbbell · Intermediate
How to do Dumbbell Lying Rear Delt Row
A row done lying face down on a bench, pulling the dumbbells up with your elbows out wide. With your chest supported, you can't use momentum, so the rear delts and upper back do the work. Light weights are normal here.
- Primary muscle
- Upper back
- Equipment
- Dumbbell
- Level
- Intermediate
- Category
- Back
How to do Dumbbell Lying Rear Delt Row, step by step
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Dumbbell Lying Rear Delt Row works your upper back as the main mover, with help from your shoulders and biceps.
Track Dumbbell Lying Rear Delt Row in SPLYT
Dumbbell Lying Rear Delt Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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