Muscles worked
upper back, shoulders, biceps
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dumbbell lying rear delt row
- Body part
- back
- Equipment
- dumbbell
- Target muscle
- upper back
- Muscle group
- shoulders
How to perform it
- 1
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- 2
Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- 3
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- 4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5
Repeat for the desired number of repetitions.
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