PlanWorkouts

Exercise 1328 · REF XUUD0Fs

Dumbbell Lying Rear Delt Row exercise animation

Dumbbell Lying Rear Delt Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

Rowing while lying face-down combines a rear delt raise with a rowing motion, pulling the elbows back and up rather than just out to the sides. That added elbow-flexion component brings the upper back and rear delts into the same movement instead of training them separately. The supported position makes it one of the stricter ways to build the often-neglected upper back and rear shoulder together.

How to Do the Dumbbell Lying Rear Delt Row

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

Muscles Worked

The Dumbbell Lying Rear Delt Row primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Biceps.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Lying Rear Delt Row work?
The Dumbbell Lying Rear Delt Row primarily targets the upper back, with the shoulders and biceps assisting.
What equipment do I need for the Dumbbell Lying Rear Delt Row?
The Dumbbell Lying Rear Delt Row is done with a dumbbell.
What's a good alternative to the Dumbbell Lying Rear Delt Row?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.