TETSUDumbbell Lying Rear Delt Row
The Dumbbell Lying Rear Delt Row is a dumbbell exercise that primarily targets the upper back, with the shoulders and biceps assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Lying Rear Delt Row
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Rear Delt Row work?
The Dumbbell Lying Rear Delt Row primarily targets the upper back. The shoulders and biceps work as supporting muscles.
What equipment do I need for the Dumbbell Lying Rear Delt Row?
You need a dumbbell to perform the Dumbbell Lying Rear Delt Row.
How many sets and reps of the Dumbbell Lying Rear Delt Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Lying Rear Delt Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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