The Dumbbell Lying Rear Delt Row is an effective exercise for targeting the rear deltoid muscles, as well as the upper back. This exercise helps improve shoulder stability and strength, as well as overall posture.
How to perform
Step by step instructions for the Dumbbell Lying Rear Delt Row:1. Start by lying face down on an incline bench with a pair of dumbbells in each hand. Your arms should be hanging straight down towards the floor, palms facing each other.
2. Keeping your core engaged and your back straight, lift the dumbbells towards the ceiling in a rowing motion. Your elbows should be bent and pointing up towards the ceiling.
3. Squeeze your shoulder blades together at the top of the movement, focusing on engaging the rear deltoid muscles.
4. Slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.
5. Perform 3-4 sets of 10-12 repetitions, making sure to use a weight that challenges you but allows you to maintain proper form.
6. Remember to breathe throughout the exercise and to focus on contracting the rear deltoid muscles with each repetition.
7. As you progress, you can increase the weight of the dumbbells or the number of repetitions to continue challenging your muscles and seeing progress.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.