dumbbell lying rear delt row

How to perform it

Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards. Extend your arms straight down towards the floor, keeping a slight bend in your elbows. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

1. 1Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
2. 2Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
3. 3Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
4. 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. 5Repeat for the desired number of repetitions.