Shoulders · Dumbbell
Dumbbell Lying Rear Delt Row
How to do the dumbbell lying rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Lie face down on a flat bench with a dumbbell in each hand hanging straight below you. Row the dumbbells up and out to the sides with your elbows wide, leading with your elbows toward the ceiling. Squeeze your rear delts and upper back at the top, then lower under control.
- 1Feel your rear delts and upper back drive the elbows up and wide
- 2Lead with your elbows out to the sides, not back to your hips
- 3Squeeze your shoulder blades together at the top
Common mistakes
- Do not lift your chest off the bench to swing the weight
- Avoid rowing the dumbbells toward your hips like a back row
- Do not use momentum; control the lift and lower
Muscles worked
The dumbbell lying rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, and upper traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Upper TrapsSupport
- LatsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell lying rear delt row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
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- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.