Intermediate
DUMBBELL LYING REAR DELT ROW
Back
Body Part
Upper back
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
2
Step:2 Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
3
Step:3 Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
