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All exercises

Dumbbell lying rear delt row

Intermediate

Dumbbell lying rear delt row is a compound dumbbell exercise for the upper back, also working the rear delts and biceps.

What it works

Primary muscle

Upper back

Also works

Rear deltsBiceps

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
  2. 2Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. 3Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
  4. 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Cable high row (kneeling)Cable
  • Dumbbell incline rowDumbbell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restDumbbell lying rear delt row

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