Description

The dumbbell lying rear delt row is a strength training exercise that targets the rear deltoid muscles along with other upper body muscle groups.

Starting Position

Lie face down on an exercise bench with a dumbbell in each hand, palms facing each other, and arms extended towards the floor.

Technical Execution

Pull the dumbbells towards your sides, keeping elbows close to the body and squeezing the shoulder blades together at the top of the movement.

Range of Motion

Ensure a full range of motion by allowing the shoulder blades to retract fully and controlling the descent phase of the movement.

Variations

Variations include using resistance bands or cables for added resistance or performing the exercise in a standing position.

Common Mistakes

Common mistakes include using too much weight, improper form leading to strain on the lower back, and not fully engaging the rear deltoids.

Practical Advice

Focus on squeezing the shoulder blades together at the top of the movement and maintaining a neutral spine position throughout.

Additional Notes

Make sure to select an appropriate weight that allows for proper form and execution without sacrificing technique.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

deltoids

Secondary Muscles