Dumbbell Lying Rear Delt Row
Also known as: lying dumbbell rear delt row
Chasing posture that holds through the day? Dumbbell Lying Rear Delt Row uses independent dumbbell loading to get there.
How to do 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.
Dumbbell Lying Rear Delt Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
The other half of the week
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Training is half the prescription
A session tells your upper back to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
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- Days
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- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Dumbbell Lying Rear Delt Row Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Lying Rear Delt Row
Swap Dumbbell Lying Rear Delt Row For
Dumbbell Lying Rear Delt Row — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lying Rear Delt Row work?
The Dumbbell Lying Rear Delt Row primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lying Rear Delt Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lying Rear Delt Row good for beginners?
Not usually. The Dumbbell Lying Rear Delt Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Lying Rear Delt Row?
Try the Cable Seated One Arm Alternate Row, Back Lever or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Lying Rear Delt Row the same as the lying dumbbell rear delt row?
Yes. The Dumbbell Lying Rear Delt Row is also commonly called the lying dumbbell rear delt row. Different gyms and training programs label it differently, but "lying dumbbell rear delt row" refer to this same movement.
