Dumbbell Lying Rear Delt Row
Description
The dumbbell lying rear delt row is a rear deltoid isolation exercise performed lying face down on the floor (or a flat bench), rowing dumbbells up with elbows wide. The prone position eliminates momentum and gravity assists for pure rear delt isolation.
Equipment Required
Dumbbell Lying Rear Delt Row Instructions
- Lie face down on the floor with a light dumbbell in each hand, arms extended below your shoulders.
- Turn your thumbs outward so palms face back.
- Row both dumbbells up and out to the sides with elbows wide, leading with your elbows.
- Lift the dumbbells up until your upper arms are parallel to the floor.
- Squeeze your rear delts and shoulder blades together at the top.
- Lower under control over two seconds.
- Keep your forehead on the floor throughout. Legs relaxed.
- Use light weight. Aim for 12 to 15 reps per set.
Dumbbell Lying Rear Delt Row Form & Visual
Dumbbell Lying Rear Delt Row Benefits
- Pure rear delt isolation from the floor
- Eliminates all momentum
- No bench needed
- Builds shoulder balance and posture
- Light weight is effective
- Excellent warm-up exercise
Dumbbell Lying Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
Dumbbell Lying Rear Delt Row Variations & Alternatives
- Dumbbell Rear Delt Fly
- Floor T-Raise
- Seated Bent-Over Rear Delt Row
- Incline Bench Rear Delt Row
- Prone Y-Raise
