Dumbbell Lying Rear Delt Row

upper backbackdumbbell

Matutunan kung paano gawin ang Dumbbell Lying Rear Delt Row nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Shoulders, Biceps.

Dumbbell Lying Rear Delt Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Lying Rear Delt Row

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Lying Rear Delt Row nang may tamang form:

  1. 1Humiga nang nakaharap sa ibaba sa flat bench na may hawak na dumbbell sa bawat kamay, mga palad nakaharap sa loob.
  2. 2Iunat ang mga braso pababa patungo sa sahig, may bahagyang baluktot na mga siko.
  3. 3I-engage ang mga kalamnan ng likod at angatin ang mga dumbbell pataas patungo sa dibdib, pinipiga ang mga shoulder blade.
  4. 4Sandali lang na tigilan sa itaas, pagkatapos ay dahan-dahang ibaba ang mga dumbbell pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Dumbbell Lying Rear Delt Row

Primary

upper back

Secondary

shouldersbiceps

Exercise Details

Equipment
dumbbell
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Dumbbell Lying Rear Delt Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Lying Rear Delt Row?

Ang Dumbbell Lying Rear Delt Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders, Biceps. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Dumbbell Lying Rear Delt Row?

Ang Dumbbell Lying Rear Delt Row ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Lying Rear Delt Row nang may tamang form?

Simulan sa pamamagitan ng Humiga nang nakaharap sa ibaba sa flat bench na may hawak na dumbbell sa bawat kamay, mga palad nakaharap sa loob. Iunat ang mga braso pababa patungo sa sahig, may bahagyang baluktot na mga siko. I-engage ang mga kalamnan ng likod at angatin ang mga dumbbell pataas patungo sa dibdib, pinipiga ang mga shoulder blade. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Lying Rear Delt Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Dumbbell Lying Rear Delt Row?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Dumbbell Lying Rear Delt Row best for?

The Dumbbell Lying Rear Delt Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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