Shoulders · Dumbbells
Dumbbell Lying Rear Delt Row
The dumbbell lying rear delt row is an upper-body exercise that targets the posterior deltoids, rhomboids, and mid-trapezius. It fits well into the middle or end of a pull or shoulder workout to support shoulder balance and posture.
- Equipment
- Dumbbells
- Type
- Strength
- Animation
- Men
How to do it
- Lie face-down on a flat or incline bench with a dumbbell in each hand.
- Let the dumbbells hang at arm's length below you.
- Pull the dumbbells up towards your hips by driving your elbows back and out at about 45 degrees.
- Squeeze your rear delts and upper back at the top.
- Lower back down with control.
Common mistakes
- Tucking your elbows close to your sides shifts the load onto the latissimus dorsi instead of the rear delts.
- Lifting your chest off the bench to generate momentum reduces muscle tension and strains the lower back.
- Pulling primarily through elbow flexion with the biceps minimizes rear deltoid activation.
Tips
- Drive your elbows back and outward at roughly a 45- to 60-degree angle from your torso to emphasize the rear delts.
- Hold the peak contraction for a split second at the top of the row before lowering the weights under control.
- Keep your torso firmly pressed against the bench to eliminate cheating and isolate the upper back.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions, resting 60 to 90 seconds between sets to optimize muscle growth.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why do this exercise lying down instead of standing bent-over?
Lying face-down eliminates lower back strain and prevents you from using momentum, resulting in stricter rear delt isolation.
Should the bench be flat or set at an incline?
A low incline of 30 to 45 degrees is often ideal because it provides clearance for full arm extension while keeping the pulling angle natural.
