Dumbbell Lying Rear Delt Row
Perform the Dumbbell Lying Rear Delt Row to effectively isolate and strengthen your posterior deltoids and upper back muscles.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lying Rear Delt Row
Description
This exercise involves lying face down on a bench and lifting dumbbells upwards in a rowing motion, targeting the rear deltoid muscles.
Save Dumbbell Lying Rear Delt Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Lying Rear Delt Row
- 01Setup
Lie face down on an incline bench set to a low angle (e.g., 30-45 degrees) or a flat bench, allowing your arms to hang straight down towards the floor. Position your chest firmly against the bench and let your head hang naturally or rest it on the bench.
- 02Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other), ensuring your arms are fully extended and perpendicular to the floor. Maintain a slight bend in your elbows throughout the movement to protect your joints.
- 03
Initiate the movement by retracting your shoulder blades and pulling the dumbbells upwards and outwards, leading with your elbows. Focus on driving your elbows towards the ceiling, keeping them slightly wider than your shoulders.
- 04
Continue pulling until your upper arms are roughly parallel to the floor, feeling a strong contraction in your rear deltoids and upper back. Exhale as you pull the weight up.
- 05
Slowly and with control, lower the dumbbells back to the starting position, allowing your shoulder blades to protract slightly at the bottom. Inhale as you lower the weights, maintaining tension in your rear deltoids.
Tips
- Focus on driving your elbows out wide and high, rather than pulling straight back. This emphasizes the rear deltoids over the lats.
- Initiate the movement by squeezing your shoulder blades together before pulling the dumbbells. This ensures proper muscle engagement and protects your shoulders.
- Do not let gravity drop the weights; control the eccentric phase of the movement. This increases time under tension and promotes greater muscle growth.
- Keep your head in a neutral position or slightly tucked to maintain spinal alignment. Avoid hyperextending your neck to look forward, which can cause strain.
Common mistakes
- Avoid swinging the weights up using your lower back or hips; instead, reduce the weight and focus on a slow, controlled pull with your rear deltoids.
- Do not actively curl the weights with your biceps; instead, lead with your elbows and think about pulling them outwards and upwards to engage your rear delts.
- Prevent your lower back from rounding by keeping your core engaged and maintaining a flat, neutral spine throughout the exercise.
In the Ellim app, Dumbbell Lying Rear Delt Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell lying rear delt row?
Get Ellim — FreeQuestions
What muscles does Dumbbell Lying Rear Delt Row work?
Dumbbell Lying Rear Delt Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Dumbbell Lying Rear Delt Row good for beginners?
Dumbbell Lying Rear Delt Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Lying Rear Delt Row?
You need Dumbbell to perform Dumbbell Lying Rear Delt Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Lying Rear Delt Row?
Focus on driving your elbows out wide and high, rather than pulling straight back. This emphasizes the rear deltoids over the lats. Initiate the movement by squeezing your shoulder blades together before pulling the dumbbells. This ensures proper muscle engagement and protects your shoulders. Do not let gravity drop the weights; control the eccentric phase of the movement. This increases time under tension and promotes greater muscle growth. Keep your head in a neutral position or slightly tucked to maintain spinal alignment. Avoid hyperextending your neck to look forward, which can cause strain.
What are common mistakes when doing Dumbbell Lying Rear Delt Row?
Avoid swinging the weights up using your lower back or hips; instead, reduce the weight and focus on a slow, controlled pull with your rear deltoids. Do not actively curl the weights with your biceps; instead, lead with your elbows and think about pulling them outwards and upwards to engage your rear delts. Prevent your lower back from rounding by keeping your core engaged and maintaining a flat, neutral spine throughout the exercise.
Related exercises
Dumbbell Reverse Grip Incline Bench Two Arm Row
Back · Infraspinatus · Dumbbell
Dumbbell Reverse Grip Incline Bench One Arm Row
Back · Infraspinatus · Dumbbell
Dumbbell One Arm Row (rack support)
Back · Infraspinatus · Dumbbell
Dumbbell Hammer Grip Incline Bench Two Arm Row
Back · Infraspinatus · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Dumbbell Lying Rear Delt Row.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store