Rear Delt Rows

Also Known As
Rear Delt Pulls
Rear Deltoid Rows
Bent Over Rear Delt Rows
Rear Delt Rows are a shoulder exercise and primarily target the rear deltoids. To a lesser degree, they also work the rhomboids and the middle trapezius.

Equipment

Dumbbells

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Rear Delt Row is a highly effective exercise targeting the posterior deltoids, upper back, and rhomboids, making it an essential addition to any balanced strength training regimen. This compound movement not only enhances shoulder stability and posture but also contributes to a well-rounded, muscular upper body. By focusing on the often neglected rear deltoids, the Rear Delt Row helps to correct muscular imbalances, reduce the risk of shoulder injuries, and improve overall shoulder aesthetics. Whether you're a seasoned athlete or a fitness enthusiast, incorporating Rear Delt Rows into your routine can significantly enhance your upper body strength and symmetry.

Execution

How to Execute Rear Delt Rows

Setup

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up. Your torso should be almost parallel to the floor.
  3. Let your arms hang straight down from your shoulders, with a slight bend in your elbows.

Execution

  1. Engage your core and keep your back flat throughout the movement.
  2. Initiate the row by squeezing your shoulder blades together and pulling the dumbbells up towards your ribcage. Your elbows should flare out to the sides, forming a 90-degree angle with your torso.
  3. Pause briefly at the top of the movement, ensuring maximum contraction in the rear deltoids.
  4. Slowly lower the dumbbells back to the starting position, maintaining control and keeping tension in the rear delts.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully stand up straight, keeping your back neutral to avoid strain.
  3. Place the dumbbells down safely and take a moment to stretch your shoulders and back if needed.

Other Exercise Names

The exercise is also known as:

Rear Delt Pulls
Rear Deltoid Rows
Bent Over Rear Delt Rows

Discover More Rear Delts Exercises

There are many other rear delts exercises that you can use in your training

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