dumbbell lying 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.