Dumbbell Lying Rear Delt Row
A chest-supported dumbbell row variation that targets the rear delts and upper back by pulling the elbows out wide.
Secondary muscles
How to do it
- Lie face down on a flat bench holding a dumbbell in each hand, with your chest supported and arms hanging straight down.
- Set your feet firmly on the floor and turn your palms to face each other.
- Pull your elbows out to the sides and row the dumbbells up toward your upper chest.
- Squeeze your upper back at the top while keeping your chest on the bench.
- Lower the dumbbells back down under control until your arms are straight again.
- Repeat without swinging the weights or shrugging your shoulders.
Form cues
- Lead with the elbows
- Chest stays on the bench
- Pull wide, not low
- Squeeze shoulder blades together
Common mistakes
- Pulling the elbows close to the ribs like a regular row
- Shrugging the shoulders up toward the ears
- Lifting the chest off the bench to move the weights
- Swinging the dumbbells instead of lowering them with control
Breathing
Inhale as you lower the dumbbells, and exhale as you row them up toward your upper chest.
