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Back · Dumbbell
Dumbbell Lying Rear Delt Row
Dumbbell Lying Rear Delt Row is a beginner compound strength exercise that works the lats (back), with the upper back assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Dumbbell Lying Rear Delt Row
- Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down, and palms facing forward.
- Pull the dumbbells towards your ribcage by squeezing your shoulder blades together, keeping your elbows pointed backward.
- Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum to lift the weights; use controlled motions for effective muscle engagement.
- Breathe out as you lift the dumbbells and breathe in as you lower them.
- Ensure your body remains stable on the bench and avoid lifting your chest.
Dumbbell Lying Rear Delt Row alternatives
More lats exercises
Dumbbell Lying Rear Delt Row FAQ
What muscles does Dumbbell Lying Rear Delt Row work?
Dumbbell Lying Rear Delt Row mainly works the lats in the back (Latissimus Dorsi, Teres Major and Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Dumbbell Lying Rear Delt Row?
You need a dumbbell.
How many sets and reps of Dumbbell Lying Rear Delt Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lying Rear Delt Row good for beginners?
Yes. Dumbbell Lying Rear Delt Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Dumbbell Lying Rear Delt Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Lying Rear Delt Row?
Other exercises for the lats include Band Lying Reverse Grip Row, Kettlebell Row, Resistance Band - Cable Row and Cable Seated Row.
For developers
Use Dumbbell Lying Rear Delt Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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