Prone incline wide-grip upright row

Exercise details

• Target muscle: Posterior Deltoid
• Synergists: Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis
• Stabilizers: Upper Trapezius, Levator Scapulae (not highlighted in illustration)
• Mechanics: Compound
• Force: Pull

Starting position

1. Holding a loaded barbell with a shoulder-width, pronated (overhand) grip, lie prone (on your front) on a bench inclined at 45 or more degrees and allow the barbell to hang straight down.

Execution

1. Exhale as you pull the barbell up to your lower chest.
2. Hold for a count of two.
3. Inhale as you lower the barbell to the starting position.
4. Repeat for the prescribed number of repetitions.

Comments and tips

• Although the upper trapezius and levator scapulae only act as stabilizers, they are significantly activated when heavy weights are used.
• For shoulder safety, avoid using a narrow grip with all upright rowing exercises. To learn more, read the Upright row concerns section of the barbell wide-grip upright row.
• Other exercises targeting the posterior deltoids are the inverted rear delt row, the bent-knee inverted rear delt row, and the one-arm reverse dumbbell fly.

Prone incline wide-grip upright row video

Sources

• ExRx.net, Dumbbell Rear Delt Row
• ExRx.net, Barbell Wide Grip Upright Row