Dumbbell Lying Rear Delt Row

Dumbbell Lying Rear Delt Row

The Dumbbell Lying Rear Delt Row is a fantastic exercise that targets the rear deltoids, upper back, and shoulders. This exercise is done lying face down on an incline bench with dumbbells in hand. It is an excellent way to develop isolated strength in the often-neglected rear shoulder muscles, improving posture, and overall upper body strength. The primary focus of the Dumbbell Lying Rear Delt Row is to strengthen and tone the rear deltoids. These muscles are essential for stabilizing the shoulder joint and maintaining proper posture. By specifically targeting the rear delts, you can help to prevent imbalances in shoulder strength, reduce the risk of injuries, and achieve a well-rounded, sculpted upper body. Adding this exercise to your routine can provide numerous benefits, such as improving your pulling power in other exercises like rows and pull-ups. A strong rear deltoid also complements other upper body muscles, enhancing the overall aesthetic appeal of your physique. To maximize the effectiveness of the Dumbbell Lying Rear Delt Row, it's essential to maintain proper form throughout each repetition. Focus on retracting and squeezing your shoulder blades together as you lift the dumbbells towards your sides. Controlling the movement and using a weight that allows you to maintain proper form is key to reaping the full benefits of this exercise. When incorporating the Dumbbell Lying Rear Delt Row into your workout routine, aim for 3-4 sets of 8-12 repetitions. Start with a weight that challenges you but allows for proper form, and gradually increase the weight as your strength improves. Remember to always warm up before starting any exercise and listen to your body to avoid overexertion and injury. Adding the Dumbbell Lying Rear Delt Row to your fitness regimen can help you achieve a stronger, more defined upper body. With consistent effort and proper technique, you'll soon enjoy the benefits of improved posture, increased shoulder stability, and enhanced overall upper body strength.


  • Start by lying face down on a flat bench with a dumbbell in each hand. Extend your arms downwards towards the floor, palms facing each other.
  • Engage your core and squeeze your shoulder blades together as you lift the dumbbells up towards the ceiling, focusing on using your rear deltoid muscles.
  • Keep your elbows slightly bent throughout the movement, maintaining control and avoiding swinging or using momentum.
  • At the top of the movement, pause for a brief moment, feeling the contraction in your rear delts.
  • Slowly lower the dumbbells back down towards the floor, maintaining control and feeling a stretch in your rear delts.
  • Repeat for the desired number of repetitions.
  • Make sure to use an appropriate weight that challenges you without sacrificing proper form.
  • Remember to breathe throughout the exercise and maintain proper posture.
  • Consult with a fitness professional if you have any concerns or are unsure about performing this exercise correctly.

Tips & Tricks

  • Focus on engaging your back muscles and avoid using your arms or shoulders to lift the dumbbells.
  • Maintain a neutral spine position throughout the exercise to avoid strain on your lower back.
  • Squeeze your shoulder blades together at the top of the movement to maximize muscle activation.
  • Use a controlled and slow tempo during both the lifting and lowering phases of the exercise for optimal muscle development.
  • Choose an appropriate weight that challenges your muscles but still allows you to maintain proper form.
  • Breathe out as you pull the dumbbells upward and breathe in as you lower them down.
  • Don't allow momentum to take over; focus on using your muscles to perform the movement.
  • Incorporate this exercise into your back or shoulder workout routine to target the rear deltoids effectively.
  • Always warm up your muscles and stretch before performing this exercise to prevent any potential injuries.
  • Listen to your body and modify the exercise if needed to accommodate any pre-existing injuries or limitations.


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