Upper back exercise · dumbbell
Dumbbell Lying Rear Delt Row
The dumbbell lying rear delt row is a dumbbell exercise that targets the upper back, with the shoulders and biceps assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, biceps
- Equipment
- Dumbbell
- Body part
- Back
How to do the dumbbell lying rear delt row
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The shoulders and biceps work as secondary muscles. See all upper back exercises or every dumbbell exercise.
