Dumbbell Lying Delt Row On Rack

Muscles worked

Setup

1. Position a flat bench inside a power rack, ensuring the bench is high enough to allow for full arm extension without the dumbbells hitting the floor.
2. Place the dumbbells on the rack pins or the floor directly under your shoulder line.
3. Lie face down (prone) on the bench with your chest supported and your feet braced firmly on the floor for stability.
4. Grip the dumbbells with a wide overhand grip (palms facing your feet).

How to do it

1. Pull the dumbbells upward by driving your elbows out wide to the sides, keeping them at a 90-degree angle relative to your torso.
2. Exhale as you pull and focus on squeezing your shoulder blades together at the top of the movement.
3. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-3 second tempo.
4. Maintain a full stretch at the bottom without letting the weights rest on the floor or rack.

Form checklist

• Keep elbows flared out wide to prioritize the deltoids over the latissimus dorsi.
• Ensure your chest remains in constant contact with the bench to prevent swinging.
• Maintain a neutral neck position by looking slightly down at the floor.
• Avoid shrugging the shoulders toward the ears; keep the scapula depressed.

Pro tips

• Imagine you are trying to 'pull the dumbbells apart' rather than just pulling them up to increase rear delt fiber recruitment.
• Use a thumbless 'suicide' grip to reduce forearm and bicep involvement, forcing the upper back to do the work.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to maximize trapezius activation.
• Perform a '1.5 rep' style where you pull to the top, lower halfway, pull back to the top, and then lower fully.

Frequently asked

What muscles does the dumbbell lying delt row on rack work?

The dumbbell lying delt row on rack primarily targets the trapezius, and also works the lats and rhomboids as secondary muscles.

What equipment do you need for the dumbbell lying delt row on rack?

The dumbbell lying delt row on rack uses dumbbell.

Is the dumbbell lying delt row on rack good for beginners?

The dumbbell lying delt row on rack is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius