Form cues
- Lead with the elbows
- Chest stays on the bench
- Pull wide, not low
- Squeeze shoulder blades together
Exercise
Dumbbell Lying Rear Delt Row
Back, dumbbell
A chest-supported dumbbell row variation that targets the rear delts and upper back by pulling the elbows out wide.
Target: upper back. Also works: shoulders, biceps.
Steps
- 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.
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.
In the app, search for Dumbbell Lying Rear Delt Row and add it to a workout.