Prone Bench Dumbbell Rear Delt Row
In SetGrip: Dumbbell Rear Delt Row (Prone Bench)
- Primary muscleUpper Back
- EquipmentDumbbell
- DifficultyIntermediate
- TypeCompound · Pull
Lying face down on a flat bench pins your torso in place, so the dumbbells can only rise through rear-delt and mid-trap effort - there is no hinge to shift and no momentum to borrow. Flare your elbows out near ninety degrees and keep the bells light; think of it as the strict, high-rep counterpart to the Barbell Rear Delt Row.
How to do the Prone Bench Dumbbell Rear Delt Row
- 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.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Prone Bench Dumbbell Rear Delt Row work?
The Prone Bench Dumbbell Rear Delt Row primarily works the upper back. It also involves the delts and biceps, which assist the movement and stabilise the joints.
Is the Prone Bench Dumbbell Rear Delt Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Prone Bench Dumbbell Rear Delt Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Prone Bench Dumbbell Rear Delt Row?
If you cannot do the Prone Bench Dumbbell Rear Delt Row, try the TRX Suspension Row, the Kneeling Cable High Row or the Incline Bench Dumbbell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Bench Dumbbell Rear Delt Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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