Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
BeginnerCompoundDumbbell
Dumbbell Lying Rear Delt Row
Upper Back · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- 2
Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- 3
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- 4
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shouldersbiceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12