Dumbbell Lying Rear Delt Row

upper backbackdumbbell

Learn how to do the Dumbbell Lying Rear Delt Row with proper form and technique. This dumbbell exercise primarily targets your Upper Back, with secondary emphasis on Shoulders, Biceps.

Dumbbell Lying Rear Delt Row exercise demonstration showing proper form

How to Do the Dumbbell Lying Rear Delt Row

Follow these steps to perform the Dumbbell Lying Rear Delt Row with correct form:

  1. 1Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
  2. 2Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. 3Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

Dumbbell Lying Rear Delt Row Muscles Worked

Primary

upper back

Secondary

shouldersbiceps

Exercise Details

Equipment
dumbbell
Body Part
back
Category
Extended

Related Exercises

dumbbell one arm bent-over row demonstration

dumbbell one arm bent-over row

upper backdumbbell
dumbbell incline row demonstration

dumbbell incline row

upper backdumbbell
dumbbell side plank with rear fly demonstration

dumbbell side plank with rear fly

upper backdumbbell
dumbbell bent over row demonstration

dumbbell bent over row

upper backdumbbell
dumbbell reverse grip incline bench two arm row demonstration

dumbbell reverse grip incline bench two arm row

upper backdumbbell
dumbbell palm rotational bent over row demonstration

dumbbell palm rotational bent over row

upper backdumbbell

Frequently Asked Questions

What muscles does the Dumbbell Lying Rear Delt Row work?

The Dumbbell Lying Rear Delt Row primarily targets your Upper Back. Secondary muscles worked include Shoulders, Biceps. This makes it an effective exercise for developing your back.

What equipment do I need for the Dumbbell Lying Rear Delt Row?

The Dumbbell Lying Rear Delt Row requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Lying Rear Delt Row with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Dumbbell Lying Rear Delt Row in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS