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Lying Rear Delt Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the Lying Rear Delt Row

The Lying Rear Delt Row is a strength training exercise that primarily targets the rear deltoids, helping to improve shoulder stability, posture, and upper body strength. It is especially beneficial for athletes, bodybuilders, and those keen on improving their upper body aesthetics and functional strength. Incorporating this exercise into your routine can enhance muscle definition, support better posture, and aid in the prevention of shoulder injuries.

Performing the Lying Rear Delt Row: A Step-by-Step Tutorial

  • Keep your feet on the ground for stability, and make sure your neck is in line with your spine.
  • Begin the exercise by bending your elbows and lifting the dumbbells towards your upper body in a rowing motion, while keeping your arms slightly away from your torso to target your rear deltoids.
  • Squeeze your shoulder blades together at the top of the movement, and hold for a second.
  • Lower the dumbbells back down in a controlled manner to the starting position, ensuring you maintain the tension in your rear deltoids. Repeat for the desired number of repetitions.

Tips for Performing Lying Rear Delt Row

  • Grip and Elbow Position: Hold the dumbbells with a neutral grip (palms facing each other), and keep your elbows slightly bent. Avoid locking your elbows as it can cause unnecessary strain. Maintain this slight bend in your elbows throughout the exercise to ensure you're targeting the rear delts and not overworking the triceps.
  • Controlled Movement: When lifting the dumbbells, make sure to do so in a slow and controlled manner. Avoid using momentum to lift the weights, as this can lead to injury and won't effectively work your muscles. The focus should be on the muscle contraction and not on the weights being lifted.
  • Squeeze at the Top: At the

Lying Rear Delt Row FAQs

Can beginners do the Lying Rear Delt Row?

Yes, beginners can do the Lying Rear Delt Row exercise. However, it's important to start with light weights to ensure proper form and avoid injury. This exercise targets the rear deltoids in the shoulders, but also works the back muscles. As with any new exercise, beginners should take the time to learn the correct technique and should consider seeking advice from a fitness professional.

What are common variations of the Lying Rear Delt Row?

  • Seated Rear Delt Row: In this variation, you perform the exercise while seated on a bench, which can help isolate the rear deltoids and reduce strain on your lower back.
  • Incline Bench Rear Delt Row: This variation involves lying face down on an incline bench, which changes the angle of the exercise and can help target different parts of the rear deltoids.
  • Single-Arm Rear Delt Row: This variation involves performing the exercise with one arm at a time, which can help improve muscular balance and coordination.
  • Bent-Over Rear Delt Row: This variation involves bending over at the waist and performing the exercise, which can help engage your core and lower back muscles in addition to your rear deltoids.

What are good complementing exercises for the Lying Rear Delt Row?

  • Face Pulls: Just like the Lying Rear Delt Row, Face Pulls work the rear deltoids, but they also target the rhomboids and traps, enhancing your posture and shoulder stability.
  • T-Bar Rows: This exercise complements the Lying Rear Delt Row by working not only the rear deltoids but also the latissimus dorsi and trapezius muscles, thereby improving your upper body strength and balance.

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