Rear Delt Inverted Row

ExRx.net > Exercises > Directory > Rear Delt > Exercise

Rear Delt Inverted Row

Instructions

Preparation

Stand facing waist to lower chest height horizontal bar. Grasp bar with wide overhand grip. Turn elbows outward to sides. Walk forward under bar while pulling upper chest close to bar. With heels on floor, position body at angle under bar with legs, hips and spine straight. Position forearms perpendicular to body, orientated forward. Also, position upper arms perpendicular to body, orientated to each side.

Execution

Lower body downward until arms are extended straight while keeping body straight and elbows high (upper arm perpendicular to torso). Pull body toward bar until upper arms are just beyond parallel to one another. Return and repeat.

Comments

If elbows fall so upper arms no longer travels perpendicular to trunk, Latissimus Dorsi becomes involved. Elbows should be positioned directly lateral to shoulders at highest position. Pulling bar to lower chest is not sufficient angle to target rear deltoids. A higher bar (ie: lighter resistance) is required than what is required on Inverted Row.
 
Bar height can be adjusted to vary resistance. See Gravity Vectors for greater understanding of how body angle influences resistance. Also known as Body Row or Supine Row.

Easier

Resistance can be reduced by using higher bar or pivoting on hips with lower bar.

Harder

Lowering bar so body is closer to floor will make exercise more challenging.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Main Menu | Exercise & Muscle Directory | Workout Templates