---
title: "Dumbbell Lying Rear Delt Row"
description: "Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down, and palms facing forward."
locale: en
slug: dumbbell-lying-rear-delt-row
url: "https://hi.fitness/exercises/dumbbell-lying-rear-delt-row"
primaryMuscle: "Rear delts"
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/72da16bb-dumbbell-lying-rear-delt-row.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# 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.

## How to do it

1. Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down, and palms facing forward.
2. Pull the dumbbells towards your ribcage by squeezing your shoulder blades together, keeping your elbows pointed backward.
3. 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.

## Similar exercises

- [Jump Rope Face Pull](https://hi.fitness/exercises/jump-rope-face-pull) - Rear delts · Other
- [Dumbbell Rear Delt Row](https://hi.fitness/exercises/dumbbell-rear-delt-row) - Rear delts · Dumbbell
- [Dumbbell Bent Over Face Pull](https://hi.fitness/exercises/dumbbell-bent-over-face-pull) - Rear delts · Dumbbell
- [Band Face Pull](https://hi.fitness/exercises/band-face-pull) - Rear delts · Resistance band
- [Suspension Trainer with Grips Face Pull](https://hi.fitness/exercises/suspension-trainer-with-grips-face-pull) - Rear delts · Suspension trainer
- [Band Standing Rear Delt Row](https://hi.fitness/exercises/band-standing-rear-delt-row) - Rear delts · Resistance band
- [Suspension Trainer with Grips Rear Delt Row](https://hi.fitness/exercises/suspension-trainer-with-grips-rear-delt-row) - Rear delts · Suspension trainer
- [Suspension Trainer with Grips Single Arm Rear Delt Row](https://hi.fitness/exercises/suspension-trainer-with-grips-single-arm-rear-delt-row) - Rear delts · Suspension trainer