What muscles does the Dumbbell Lying Rear Delt Row work?

This exercise primarily targets the rear deltoids and upper back muscles, especially the rhomboids and trapezius. It also engages the biceps as secondary movers and activates the lower back for stabilization.

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

You’ll need an incline bench and a pair of dumbbells. If you don’t have an incline bench, you can use a flat bench set at an angle or improvise with a sturdy surface that allows you to lie face down comfortably.

Is the Dumbbell Lying Rear Delt Row suitable for beginners?

Yes, it can be performed by beginners as long as they use light weights and focus on proper form. Start with a moderate incline and slow, controlled movements to build muscle awareness before increasing the load.

What are common mistakes when performing the Dumbbell Lying Rear Delt Row?

Common mistakes include using too much weight, shrugging the shoulders instead of pulling through the back, and not fully squeezing the shoulder blades together at the top. Avoid swinging the arms and keep your neck in a neutral position.

How many sets and reps should I do for the Dumbbell Lying Rear Delt Row?

For strength and muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you without sacrificing form. For endurance or conditioning, 2–3 sets of 12–15 reps at a lighter weight can be effective.

What safety tips should I follow for this exercise?

Maintain a controlled tempo and avoid jerky movements to protect your shoulder joints. Keep your chest pressed firmly against the bench to reduce strain on the lower back, and always warm up before starting your workout.

Are there variations of the Dumbbell Lying Rear Delt Row?

Yes, you can perform the movement with resistance bands, kettlebells, or a cable machine for different resistance profiles. Adjusting the bench angle or performing the exercise one arm at a time can also change the muscle emphasis and difficulty.

Dumbbell Lying Rear Delt Row

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down and palms facing each other. Pull the dumbbells up by driving your elbows back and squeezing your shoulder blades together, then lower them slowly to the starting position. Keep your core engaged and focus on moving through your shoulders and upper back.

Step-by-Step Instructions

Set an adjustable bench to an incline position and lie face down on it, ensuring your chest is supported and your feet are firmly planted on the ground for stability.
Hold a dumbbell in each hand with a neutral grip (palms facing each other), allowing your arms to hang straight down toward the floor.
Engage your core and keep your back straight throughout the movement.
Begin the exercise by pulling the dumbbells upward, driving your elbows back and squeezing your shoulder blades together at the top of the movement.
Ensure that your arms move in a controlled manner and that the focus remains on your rear deltoids and upper back muscles.
Slowly lower the dumbbells back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions while maintaining proper form.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell Incline Row

Upper Back

Bench • Dumbbell

Dumbbell Rear Fly

Shoulders

Bench • Dumbbell

Barbell Rear Delt Row

Shoulders

Barbell

Barbell Wide-Grip Upright Row

Shoulders

Upper Back

Barbell

Frequently Asked Questions

What muscles does the Dumbbell Lying Rear Delt Row work?: This exercise primarily targets the rear deltoids and upper back muscles, especially the rhomboids and trapezius. It also engages the biceps as secondary movers and activates the lower back for stabilization.
What equipment do I need for the Dumbbell Lying Rear Delt Row?: You’ll need an incline bench and a pair of dumbbells. If you don’t have an incline bench, you can use a flat bench set at an angle or improvise with a sturdy surface that allows you to lie face down comfortably.
Is the Dumbbell Lying Rear Delt Row suitable for beginners?: Yes, it can be performed by beginners as long as they use light weights and focus on proper form. Start with a moderate incline and slow, controlled movements to build muscle awareness before increasing the load.
What are common mistakes when performing the Dumbbell Lying Rear Delt Row?: Common mistakes include using too much weight, shrugging the shoulders instead of pulling through the back, and not fully squeezing the shoulder blades together at the top. Avoid swinging the arms and keep your neck in a neutral position.
How many sets and reps should I do for the Dumbbell Lying Rear Delt Row?: For strength and muscle growth, aim for 3–4 sets of 8–12 reps with a weight that challenges you without sacrificing form. For endurance or conditioning, 2–3 sets of 12–15 reps at a lighter weight can be effective.
What safety tips should I follow for this exercise?: Maintain a controlled tempo and avoid jerky movements to protect your shoulder joints. Keep your chest pressed firmly against the bench to reduce strain on the lower back, and always warm up before starting your workout.
Are there variations of the Dumbbell Lying Rear Delt Row?: Yes, you can perform the movement with resistance bands, kettlebells, or a cable machine for different resistance profiles. Adjusting the bench angle or performing the exercise one arm at a time can also change the muscle emphasis and difficulty.