Shoulders
Seated Rear Delt Row
A rear delt row sitting on the edge of a bench, leaning over your knees. Sitting takes your legs and lower back out of it, so your rear shoulders and upper back do the work.
- Works
- Rear shoulders, upper back, traps
- Equipment
- A pair of dumbbells and a bench, box or sturdy chair
- Load
- Medium
How to do it
- 1Sit on the edge of a bench, box or sturdy chair, feet flat. Lean your chest over your knees with a flat back, dumbbells hanging by your calves, palms facing behind you.
- 2Lift your elbows out wide and up, pulling the dumbbells toward the sides of your chest.
- 3Squeeze your shoulder blades together for a second at the top.
- 4Lower slowly until your arms are straight.
Cues
- Elbows out to the sides, not back by your ribs.
- Chest stays low. Only your arms move.
- Pull with your elbows, not your hands.
Common mistakes
- Sitting up as you pull. Keep your chest over your knees. Rising up takes the work off your rear shoulders.
- Elbows tucked in. That turns it into a regular row. Flare them out so your upper arms finish about level with your shoulders.
- Shrugging. Keep your shoulders away from your ears and lead with your elbows.
Easier
Tiff's version is standing, hinged forward at the hips with a flat back. Going lighter helps too.
Harder
Pause for 2 seconds at the top, or take 3 seconds to lower.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
Can you do rear delt rows sitting down?
Yes. Sit on the edge of a bench or chair and lean forward over your knees. It's a good option if standing bent over tires your lower back before your shoulders.
