Dumbbell Lying Rear Delt Row
Dumbbell Lying Rear Delt Row Exercise Description
The Dumbbell Lying Rear Delt Row is a chest-supported row variation that emphasizes the posterior deltoids while also engaging the middle trapezius and rhomboids for scapular retraction and stability. Lying prone on an incline bench minimizes momentum and lumbar extension, allowing you to focus on controlled shoulder horizontal abduction with a high‑elbow path. Keeping the elbows wide (roughly in line with the shoulders) decreases lat dominance and better targets the rear delts, with the biceps serving as a secondary mover. The movement trains coordinated scapular retraction/depression with humeral control, supporting balanced shoulder development and upper‑back strength. Expect a shorter range of motion than a standard row; prioritize precise elbow path, a neutral spine, and smooth, controlled tempo.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Biceps Brachii - Long Head, Infraspinatus, Teres Minor
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Lying Rear Delt Row Exercise
‘- Set an incline bench to about 30–45°. Lie prone with your chest and abdomen supported; feet planted, head in neutral.
– Hold dumbbells with a pronated (palms‑down) grip, arms hanging straight below your shoulders, wrists neutral.
– Lightly set your shoulder blades: down and slightly back (depress and retract) without shrugging.
– Brace gently so your ribcage stays supported on the bench; keep your neck long and neutral.
– Initiate by driving your elbows out and back wide, roughly at shoulder height (about 70–90° abduction).
– Lead with the elbows, not the hands; keep forearms near vertical and avoid excessive wrist flexion/extension.
– Pull until your upper arms are roughly in line with your torso; pause briefly while maintaining scapular control.
– Lower the dumbbells under control until your arms are straight without letting the shoulders roll forward.
– Throughout, avoid shrugging, arching the low back, or tucking the elbows toward your sides.
– Breathe steadily—exhale as you row up; inhale as you lower.
Dumbbell Lying Rear Delt Row Tips
‘- Set the bench to about 30–45° and lie prone with chest and abdomen supported, feet planted, and head neutral.
– Use a pronated (palms-down) grip with your arms hanging straight below your shoulders and wrists neutral.
– Lightly depress and retract your shoulder blades (down and slightly back) without shrugging.
– Brace gently so your ribcage stays supported on the bench and keep your neck long and neutral.
– Drive your elbows out and back wide at roughly shoulder height (about 70–90° abduction) to emphasize the rear delts.
– Lead the movement with your elbows, not your hands, keeping your forearms near vertical and avoiding wrist flexion or extension.
– Row until your upper arms are roughly in line with your torso, then pause briefly while maintaining scapular control.
– Lower the dumbbells under control until your arms are straight, without letting your shoulders roll forward.
– Throughout the set, avoid shrugging, arching your lower back, or letting your elbows tuck toward your sides.
– Expect a slightly shorter range of motion than a standard row and prioritize a precise high-elbow path, neutral spine, and smooth, controlled tempo.
Dumbbell Lying Rear Delt Row Beginner Introduction
With the Dumbbell Lying Rear Delt Row, the body is supported face-down on a slight incline while holding dumbbells under the shoulders. This chest-supported position limits swinging and excess arching through the lower back, placing the effort squarely on the rear shoulders, upper back, and biceps. As the weights travel upward, the elbows move out to the sides in a high, wide path, encouraging the shoulder blades to draw together and settle down the back for added stability around the shoulder joint.
The motion feels similar to a row but with a shorter distance between the bottom and top positions than many traditional pulling movements. Because the hands stay under the shoulders and the forearms remain more upright, the back of the shoulders takes on a larger share of the work compared with the lats. Controlled, steady pacing and a consistent elbow path become the main themes of this exercise, promoting balanced development across the shoulders and upper back while reinforcing smooth, coordinated movement of the shoulder blades and upper arms.