Inverted rear delt row exercise
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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 bar to waist height.
  2. Grasping the bar with a wide overhand grip, walk forward under the bar until your arms are perpendicular to your torso.
  3. Straighten your legs so that you are hanging off the bar at an angle.

Execution

  1. Keeping your back neutral and your legs extended, exhale as you pull your chest toward the bar with your elbows out to the sides.
  2. Hold for a count of two.
  3. Inhale as you return to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • It is important to keep the elbows out to the sides as this helps to target the posterior deltoid. At the top of the motion, make sure that your elbows are directly beside your shoulders.
  • Your arms should be perpendicular to your torso throughout the exercise.
  • Keep your back and neck neutral.
  • The rest of your body should be still. Only your arms should be moving.
  • To make the inverted rear delt row easier, position the bar higher. On the other hand, to make this exercise harder, position the bar lower. If the next lower bar position is too difficult, you can place your feet on a platform.
  • See also the bent-knee inverted rear delt row and barbell rear delt row.

Inverted rear delt row video

In this video demonstration of the inverted rear delt row, the form is poor. The form can be improved by maintaining a tighter core and moving further under the bar so that the upper chest can be pulled up to the bar.

Sources



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