Smart Workout Diary

Dumbbell One-Arm Rear Row Prone

The prone one-arm dumbbell rear delt row is a unilateral pulling exercise performed while lying face down on a bench. It primarily targets the rear deltoid, with support from the upper back and arm muscles. It can help develop shoulder balance, upper-back control, and pulling strength.

Demonstration

Dumbbell One-Arm Rear Row Prone — demonstration 1
Dumbbell One-Arm Rear Row Prone — demonstration 2

Instructions

  1. Set up an adjustable bench at a low incline or flat position, then lie face down with your chest supported and a dumbbell hanging from one hand.
  2. Keep your neck neutral, brace your abdomen, and let the working arm hang beneath the shoulder with a slight bend in the elbow.
  3. Row the dumbbell outward and upward toward the side of your upper chest by driving the elbow out to the side and squeezing the rear shoulder blade area.
  4. Lower slowly until the arm is straight but not forcefully locked, keeping the torso still against the bench. Complete the repetitions on one side, then switch arms.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a light, controllable load. Raising the elbow too high or using momentum can shift stress away from the rear deltoid.
  2. Keep the elbow pointed out to the side rather than tucked tightly beside the ribs to maintain the rear-shoulder emphasis.
  3. Do not shrug toward the ears; keep the shoulder away from the ear and pause briefly at the top.
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