Bent-knee inverted rear delt row exercise
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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.


  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

Bent-knee inverted rear dealt row video


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