Dumbbell Lying Rear Delt Row Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Lying Rear Delt Row
How to: Dumbbell Lying Rear Delt Row
- Lie on a bench or flat surface face down with a dumbbell in each hand.
- Allow your arms to hang straight down towards the floor.
- With a slight bend in your elbows, lift the dumbbells out to the side until they are parallel to the floor.
- Squeeze your shoulder blades together at the top of the movement before lowering the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight which leads to poor form.
- Not fully engaging the targeted muscles.
- Allowing the shoulder to round forward.
Modifications
- Use lighter weights to master the form.
- Perform the exercise seated for additional support.
Tips
- Keep your back straight and core engaged.
- Do not jerk or use excessive momentum.
- Focus on the contraction of the rear deltoids during the lift.
Dumbbell Lying Rear Delt Row Alternatives
Tags
back
strength
dumbbell
rear delts
muscle building
hypertrophy