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Visual demonstration of the Dumbbell Lying Rear Delt Row exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back Shoulders
Secondary muscles
Trapezius
Equipment
Dumbbells
Exercise guide

Dumbbell Lying Rear Delt Row

3 steps Updated 29/08/2026

Dumbbell Lying Rear Delt Row is a free weights exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Shoulders (Posterior Deltoids) using Dumbbells.

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Dumbbell Lying Rear Delt Row

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