Shoulders
Rear Delt Row
A bent over row with your elbows flared out wide, pulling toward your chest. It moves the work from your lats to the back of your shoulders and your upper back.
- Works
- Rear shoulders, upper back, traps
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand with your feet hip width apart and soften your knees. Push your hips back until your chest is at about 45 degrees, dumbbells hanging under your shoulders, palms facing behind you.
- 2Pull your elbows up and out wide to the sides, bringing the dumbbells toward your chest.
- 3Stop when your upper arms are about level with your shoulders and squeeze your shoulder blades together for a second.
- 4Lower slowly until your arms are straight, keeping the same chest angle.
Cues
- Elbows out wide, not back by your ribs.
- Hold your angle. Only your arms move.
- Shoulders away from your ears.
Common mistakes
- Standing up as you pull. Stay at about 45 degrees for the whole set. Rising up takes the work off your rear shoulders.
- Elbows tucked in. That turns it into a regular bent over row. Flare them out so your upper arms finish about level with your shoulders.
- Rounding your back. Push your hips back, bend your knees a little more and keep your back flat. Go lighter if it still rounds.
Easier
Go lighter, or sit on the edge of a bench and lean over your knees so your lower back doesn't have to hold the angle.
Harder
Pause for 2 seconds at the top of every rep, or take 3 seconds to lower.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What muscles do rear delt rows work?
The back of your shoulders (your rear delts) and your upper back, with help from your traps. Flaring your elbows out wide is what keeps the work there instead of in your lats.
