Dumbbell lying rear delt row

How to do it

1. 01

   Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.

2. 02

   Extend your arms straight down towards the floor, keeping a slight bend in your elbows.

3. 03

   Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.

4. 04

   Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

5. 05

   Repeat for the desired number of repetitions.