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Last updated February 2, 2026
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shoulders
Rear Delt Row - Lying (Dumbbell)
Lie face down on an incline bench. Row the dumbbells up, flaring your elbows out wide. This shifts the focus to your upper back and rear shoulders.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shoulders
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbelladjustable bench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face down on a flat bench with your chest supported and your feet firmly on the ground.
- Hold a dumbbell in each hand with your palms facing each other, allowing your arms to hang straight down.
- Step 2Position Your Body
- Ensure your head is in a neutral position, looking down at the bench.
- Engage your core and keep your back straight throughout the movement.
- Step 3Lift the Dumbbells
- With a slight bend in your elbows, pull the dumbbells up towards your shoulders, squeezing your shoulder blades together at the top of the movement.
- Keep your elbows at a 90-degree angle and ensure they are not flaring out.
- Step 4Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Maintain control of the weights and avoid letting them drop quickly.
- Step 5Repeat
- Repeat the lift and lower for the desired number of reps, focusing on maintaining proper form throughout each repetition.
- Step 6Finish the Exercise
- After completing your reps, carefully place the dumbbells back on the floor or bench.
- Take a moment to rest and recover before moving on to your next exercise.