Dumbbell Lying Rear Delt Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell lying rear delt row is an upper-back exercise performed face-down on an incline bench, rowing two dumbbells with a wide, high-elbow path. It targets the mid and lower traps, lats, and teres muscles, with strong help from the rear delts and biceps-region of the arms. Lying on the bench removes momentum, so it's a clean way to build a thicker, more controlled upper back.
Dumbbell Lying Rear Delt Row: So führst du sie aus
- 1Set an incline bench to roughly 30–45° and lie face-down (prone) with your chest against the pad, holding a dumbbell in each hand with your arms hanging straight down.
- 2Plant your feet for balance, brace your core, and let your shoulder blades relax slightly so the weights stretch your upper back.
- 3Turn your palms to face roughly toward each other or back toward your feet, depending on what feels strongest.
- 4Lead with your elbows and row the dumbbells out wide and up, driving your elbows high and away from your torso toward shoulder height.
- 5Squeeze your shoulder blades together at the top, focusing on pulling with your upper back and rear shoulders rather than your hands.
- 6Pause briefly when your upper arms reach about parallel to the floor, keeping your neck long and your chest on the pad.
- 7Lower the dumbbells under control back to the fully stretched starting position without letting them swing.
- 8Complete your reps, then set the dumbbells down safely before standing up.
Technik-Tipps
- Keep the movement wide and elbow-led to bias the rear delts and mid-back; a narrower, low-elbow path turns it into a lat row instead.
- Use lighter dumbbells than you would for a barbell row — the prone position and high-elbow angle make this a control-focused exercise, not a heavy one.
- Keep your forehead or chin just off the pad and your neck neutral rather than craning it up to look forward.
- Pause and consciously squeeze at the top of each rep; the contraction, not the load, is what builds the upper back here.
Häufige Fehler
- Rowing with a narrow, low-elbow path, which shifts the work to the lats and away from the rear delts and traps you're trying to target.
- Jerking the weights up by lifting your chest off the pad, which adds momentum and removes tension from the upper back.
- Using too much weight and bending the elbows early, turning the row into a biceps curl instead of a shoulder-blade-driven pull.
- Letting the dumbbells swing or drop at the bottom, which loses control and stresses the shoulder instead of stretching the muscles.
- Craning the neck up to look ahead, which strains the cervical spine over a long set.
Häufig gestellte Fragen
What muscles does the dumbbell lying rear delt row work?
It targets the mid and lower trapezius, lats, and the teres muscles of the upper back, with the rear delts and the brachialis/brachioradialis of the arms assisting. The prone position emphasizes the upper-back and rear-shoulder squeeze.
What bench angle should I use?
An incline of about 30–45° works well. A lower angle lets the dumbbells hang and stretch the back; a steeper angle is fine too, as long as your chest stays supported on the pad.
Is the dumbbell lying rear delt row good for beginners?
Yes. Because you lie on the bench, your lower back and momentum are taken out of the lift, making it easier to learn a clean rowing motion. Start light and focus on driving your elbows wide and high.
What's a good alternative to this exercise?
Seated or standing dumbbell rear delt rows and bent-over dumbbell rows train similar upper-back muscles. The lying version is the most strict, since the bench prevents you from using body english.
How many sets and reps should I do?
Three to four sets of 10–15 reps suits this exercise well. The upper back and rear delts respond to controlled, higher-rep work, so prioritize a full stretch and squeeze over heavy load.
