Back Exercise · Dumbbell
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Dumbbell Lying Rear Delt Row is a targeted isolation back movement designed to train the Upper Back with direct engagement of the Biceps.
Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Lie face down on a flat bench holding a dumbbell in each hand, palms facing inward.
- Let your arms hang straight down toward the floor with a slight bend in the elbows.
- Using your back muscles, pull the dumbbells up toward your chest, squeezing your shoulder blades together.
- Hold briefly at the top, then lower the dumbbells back down under control.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the upper back.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Single-joint abduction or horizontal abduction isolating the lateral, anterior, or posterior deltoid heads through a curved arc of motion.
Common Mechanical Mistakes & Form Errors to Avoid
- Shrugging the Trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.
- Leading with Hands Instead of Elbows: Lifting wrists higher than elbows rotates the shoulder into internal impingement; keep elbows level with or slightly above wrists.
- Using Heavy Body English: Swinging the torso to launch heavy dumbbells turns an isolation exercise into a sloppy momentum drill with minimal delt tension.
Proper Breathing Patterns & Core Engagement
Exhale smoothly as the weights are raised to shoulder height; inhale during the controlled 2-3 second descent.
Add the Dumbbell Lying Rear Delt Row to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
If experiencing subacromial pinch during lateral raises, angle arms 15–30 degrees into the scapular plane (slightly forward of direct sideways). If joint irritation persists, immediately stop and substitute this movement with another exercise from the Back exercises category.
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
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have dumbbell? These target the same upper back with different equipment.
Featured in Curated Workouts
Train the Dumbbell Lying Rear Delt Row with structured progression in these complete workout routines:
Full Body Dumbbell Strength & Hypertrophy
Comprehensive 45-minute dumbbell routine hitting every primary muscle group for mass and density.
Dumbbell Upper Body Power & Chest Sculpt
Targeted upper-body push-and-pull workout sculpting the chest, lats, and shoulders.
Dumbbell Shoulder Boulder & Arm Hypertrophy
Targeted deltoid, biceps, and triceps routine carving 3D shoulders and arm definition.
FAQ
- What muscles does the Dumbbell Lying Rear Delt Row work?
- The Dumbbell Lying Rear Delt Row primarily targets the upper back as the primary agonist. Synergist assistance is provided by the shoulders along with the biceps. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Dumbbell Lying Rear Delt Row?
- The Dumbbell Lying Rear Delt Row is performed using a dumbbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Dumbbell Lying Rear Delt Row?
- The most frequent error is shrugging the trapezius: Elevating the shoulder blades to hike the weight up shifts mechanical tension off the lateral deltoid onto the upper traps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Dumbbell Lying Rear Delt Row?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.