Dumbbell Lying Rear Delt Row

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Teres Major, Posterior Deltoids

Secondary muscles

Trapezius, Rhomboids

How to do it

1. Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down, and palms facing forward.
2. Pull the dumbbells towards your ribcage by squeezing your shoulder blades together, keeping your elbows pointed backward.
3. Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Avoid using momentum to lift the weights; use controlled motions for effective muscle engagement.
• Breathe out as you lift the dumbbells and breathe in as you lower them.
• Ensure your body remains stable on the bench and avoid lifting your chest.