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.

Losing tension in the core or lower back partway through the movement — because Dumbbell Lying Rear Delt Row loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.