Dumbbell Lying Rear Delt Row
The chest-supported row with the elbows flared out to shoulder level, so the rear delts do the pulling instead of the lats.
How to do it
Setup
Chest on an incline bench, feet braced on the floor, bells hanging under the shoulders, palms facing back.
Steps
- Row the bells up and out, elbows flaring wide.
- Stop with the upper arms level with the back.
- Lower slowly to long arms without lifting the chest.
Common mistakes
Elbows sliding back to the hips: that is the lat row; lead them out to the sides. Chest lifting off the pad: the bench takes the lower back out; stay glued to it. Heavy bells yanked up: the rear delts are small; go light and slow.
Breathing
Exhale on the row, inhale lowering.
