Dumbbell Lying Rear Delt Row

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Back · Latissimus Dorsi · Trapezius

70%

Traps

30%

Equipment

Dumbbell

Setup / Starting Position

Set up an adjustable bench to a 30-45 degree incline.
Lie face down on the bench with a dumbbell in each hand, arms hanging straight down towards the floor.

Exercise Position

Keeping your arms straight, lift the Dumbbell out to the sides until they reach shoulder height.
Squeeze your shoulder blades together at the top of the movement.

Form & Performance