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Dumbbell Lying Rear Delt Row

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.

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Also known as: Db Lying Rear Delt Row, Dumbell Lying Rear Delt Row

Category

Back

Equipment

Dumbbell

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Lying Rear Delt Row

1. Lie face down on a flat bench holding a dumbbell in each hand, palms facing inward.
2. Let your arms hang straight down toward the floor with a slight bend in the elbows.
3. Using your back muscles, pull the dumbbells up toward your chest, squeezing your shoulder blades together.
4. Hold briefly at the top, then lower the dumbbells back down under control.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the upper back.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Lying Rear Delt Row mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Biceps.

More Back Exercises

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

More Upper Back Exercises

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

Featured in Curated Workouts

Train the Dumbbell Lying Rear Delt Row with structured progression in these complete workout routines:

Level 2 · Intermediate 40 Min · ~320 kcal

Dumbbell Upper Body Power & Chest Sculpt

5 Days/Wk · 8 Wks · 40 Min · ~320 kcal

Targeted upper-body push-and-pull workout sculpting the chest, lats, and shoulders.

Dumbbells and adjustable bench Straight Sets PectoralsUpper BackDeltoids

4 Movements

4 Exercises · 3 - 4 Sets Start Workout →

FAQ

What muscles does the Dumbbell Lying Rear Delt Row work?

The Dumbbell Lying Rear Delt Row mainly works your upper back. It also helps strengthen your shoulders and biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Lying Rear Delt Row?

You do the Dumbbell Lying Rear Delt Row with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Lying Rear Delt Row?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Lying Rear Delt Row?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.