How to do the Dumbbell Lying Rear Delt Row
Dumbbell Lying Rear Delt Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Biceps.
Dumbbell Lying Rear Delt Row demonstration · © GymiaFit
Dumbbell Lying Rear Delt Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Biceps
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Lying Rear Delt Row step by step
- 1Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- 2Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- 3Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Lying Rear Delt Row — questions
What muscles does the Dumbbell Lying Rear Delt Row work?
The Dumbbell Lying Rear Delt Row primarily targets the Upper Back. It also recruits the Shoulders, Biceps as secondary movers.
What equipment do I need for the Dumbbell Lying Rear Delt Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Lying Rear Delt Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Rear Delt Row?
Dumbbell Bent Over Row, Dumbbell Incline Row, Dumbbell One Arm Bent-over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Lying Rear Delt Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.