Step by step instructions, muscle activation and variants for the Dumbbell Lying Rear Delt Row.
The dumbbell lying rear delt row is performed face-down on a horizontal bench, isolating the rear deltoids and upper back by removing any torso movement. Lying prone eliminates lower back strain and prevents the use of momentum, making it an effective isolation exercise for the posterior shoulder.
The Dumbbell Lying Rear Delt Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
