Bent-knee inverted rear delt row

Exercise details

• Target muscle: Posterior Deltoid
• Synergists: Infraspinatus, Teres Minor, Lateral Deltoid, Middle and Lower Trapezius, Rhomboids, Brachialis, Brachioradialis
• Dynamic stabilizer: Biceps Brachii
• Mechanics: Compound
• Force: Pull

Starting position

1. Set the Smith machine bar to waist height or place a barbell on a rack at waist height.
2. Lie under the bar with your knees bent. Grab onto the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Lift your torso off the floor so that you’re hanging off the bar. Your elbows should be extended and your torso should be horizontal.

Execution

1. Keeping your back neutral and your elbows perpendicular to your torso, exhale as you pull your chest up toward the bar.
2. Hold for a count of two.
3. Inhale as you lower your torso to the starting position.
4. Repeat for the prescribed number of repetitions.

Comments and tips

• The bent-knee inverted rear delt row is a horizontal pulling exercise that targets the posterior parts of your shoulders and synergistically activates the muscles of your back and arms.
• To target the posterior deltoids, make sure your elbows are out to the sides when pulling your chest up towards the bar. At the top of the motion, your elbows should be directly beside your shoulders.
• Keep your back and neck neutral throughout the exercise.
• Make the bent-knee inverted rear delt row more challenging by straightening your knees. On the other hand, make the exercise easier by setting the bar higher.
• See also the inverted row and the inverted rear delt row.
• For similar exercises with other gym equipment, try the weighted inverted row, the weighted inverted rear delt row, the cable rear delt row, the standing cable rear delt row with rope, and the barbell rear delt row.

Bent-knee inverted rear dealt row video

Source

• ExRx.net, Shoulder Articulations
• ExRx.net, Elbow Articulations