Weighted inverted rear delt row exercise
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Weighted 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. Position a bench in front of the bar. This is to elevate your feet for the exercise.
  2. Lie below the bar and position a weight plate on your abdomen.
  3. Grasp the bar with a wide overhand (pronated) grip and place your feet on the bench.
  4. Raise your hips so that you are hanging off the bar.


  1. Keeping your back neutral and your elbows out to the sides, exhale as you pull your chest toward the bar.
  2. Hold for a count of two.
  3. Inhale as you lower your body or until your arms are fully extended.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Elevating your feet on a bench will make your body more horizontal, making it easier for the weight plate to rest on your torso.
  • Instead of a weight plate, you may use a weighted vest or load a chain around your torso.
  • Unlike the weighted inverted row, elbows are kept out to the sides in the weighted inverted rear delt row. Keeping the elbows out to the sides helps to abduct the shoulders, a movement which will primarily involve the deltoid muscles. When abduction is paired with a pulling motion, this results in a horizontal pulling movement pattern thus emphasizing your posterior (or rear) deltoid muscles.
  • At the top of the motion, make sure that your elbows are directly beside your shoulders.
  • The rest of your body should be still during the exercise.
  • For related exercises, see also the inverted rear delt row, the weighted inverted row, and the bent-knee inverted rear delt row.

Weighted inverted rear delt row video


ExRx.net, Rear Delt Inverted Row

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