Lying Rear Delt Row

Targets the posterior deltoids and rhomboids. The lying position ensures a strict pulling motion that isolates the rear shoulders effectively.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Back

Secondary

Shoulders

Setup

Lie chest-down on an incline bench. Hold dumbbells with a pronated grip, arms hanging vertically.

Instructions

1. Pull the dumbbells toward your shoulders while flaring your elbows outward.
2. Squeeze your rear delts and mid-back.
3. Lower slowly to the start.
4. Keep your chest against the pad.
5. Maintain a neutral neck.

Common Mistakes

1. Pulling toward the hips (lat focus).
2. Shrugging.
3. Using momentum.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.