Dumbbell Lying Rear Delt Row

Muscles involved:

Back and shoulder joint:

• Deltoid (especially posterior head)
• Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)
• Levator scapulae

Arms:

• Triceps
• Biceps
• Forearm muscles

Back:

• Latissimus dorsi (the large back muscle)
• Trapezius (the trapezius muscle, especially middle)
• Rhomboids (diamond-shaped muscles beneath the trapezius)

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

Many other muscles also assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position. The latissimus dorsi plays a role in bringing the elbows backward. The biceps brachii, brachialis, and brachioradialis assist in flexing the arm.

In this lying variation, you lie face down on an incline bench.

1. Set the bench to the appropriate height. Ideally, it should be as flat as possible. However, because you need room to extend your arms, it is normally inclined.
2. Lie with your chest on the bench and the dumbbells in your hands.
3. Rotate your hands so that your thumbs point inward. 

The rear delt row closely resembles an exercise performed for the back: the bent-over barbell row. The main difference is the position of the elbows. To prevent turning this shoulder exercise into a back exercise, keep your elbows pointing outward rather than bringing them toward your sides.

In the standing variation, various muscles are active to keep your body in the bent-over position. The lying variation allows you to concentrate fully on the shoulders. A disadvantage of the lying variation is the considerable pressure on the chest when using heavy weights.

• Bent over rear delt row
• Barbell lying rear delt row
• Standing bent over side raise
• Seated bent over side raise