How to Do Dumbbell Lying Rear Delt Row

Dumbbell Lying Rear Delt Row is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Lying Rear Delt Row

  1. 01Lie chest-down on an incline bench set to 30 degrees with a dumbbell in each hand and arms hanging toward the floor.
  2. 02Retract the shoulder blades slightly while keeping the palms facing toward the feet.
  3. 03Pull the dumbbells out and up in a rowing motion, flaring the elbows wide until they reach shoulder height.
  4. 04Pause at the top of the row to feel the contraction in the rear deltoids before lowering the weights.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Lying Rear Delt Row

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Lead the movement with the elbows rather than the hands to maximize tension on the posterior deltoid.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Lying Rear Delt Row questions

What muscles does Dumbbell Lying Rear Delt Row work?

Dumbbell Lying Rear Delt Row is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Lying Rear Delt Row correctly?

Lie chest-down on an incline bench set to 30 degrees with a dumbbell in each hand and arms hanging toward the floor. Retract the shoulder blades slightly while keeping the palms facing toward the feet. Pull the dumbbells out and up in a rowing motion, flaring the elbows wide until they reach shoulder height. Pause at the top of the row to feel the contraction in the rear deltoids before lowering the weights.

What is the A90 coach tip for Dumbbell Lying Rear Delt Row?

Lead the movement with the elbows rather than the hands to maximize tension on the posterior deltoid.

Is Dumbbell Lying Rear Delt Row suitable for beginners?

Dumbbell Lying Rear Delt Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Lying Rear Delt Row?

Dumbbell Lying Rear Delt Row uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell lying rear delt row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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