Rear Delt Inverted Row (on hips)

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Rear Delt Inverted Row (on hips)

Instructions

Preparation

Lay on back with belly under fixed horizontal bar. Bend knees and position feet on floor. 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

Keeping hips on floor, low back straight, and elbow pointed out to sides; pull torso up to bar. Return when upper arms are just beyond parallel to one another. Lower body downward until arms are extended straight. 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.
Also known as Rear Delt Body Row on Hips or Rear Delt Supine Row on Hips.

Easier

Resistance can be reduced by positioning torso at angle with hips further back. Also try straight body version on high bar.

Harder

Exercise will be more challenging when performing standard Inverted Row where entire body is pulled up, pivoting on back of heels.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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