Rear Delt Row - Lying (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. Step 5Repeat
   • Repeat the lift and lower for the desired number of reps, focusing on maintaining proper form throughout each repetition.
6. 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.