Dumbbell Lying Rear Delt Row

Setup

1. 01Lie prone on a flat bench raised on blocks, or use a high flat bench, so the arms can hang fully.
2. 02Hold a dumbbell in each hand with a pronated grip.
3. 03Let the arms hang straight down with the shoulder blades relaxed.
4. 04Keep the neck neutral with the forehead just off the pad.

Execution

1. 01Row the dumbbells up with the elbows flared out near 90 degrees from the torso.
2. 02Pull until the upper arms are level with the back.
3. 03Squeeze the rear delts and mid-back at the top.
4. 04Lower slowly to a full hang.

Checkpoints

• -Elbows travel wide, in line with the shoulders.
• -Chest stays in contact with the bench.
• -Wrists stay relaxed; elbows lead the movement.
• -Full stretch at the bottom of every rep.

Common mistakes

• -Pulling with narrow elbows and turning it into a lat row.
• -Lifting the chest off the bench to heave the weight.
• -Overloading and cutting the top squeeze.
• -Curling the wrists to finish the rep.