Rear Delt Inverted Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



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.


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.


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.


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


Lowering bar so body is closer to floor will make exercise more challenging. If next lower bar position is too difficult, place feet on platform, fraction of height as difference between bar height increments.




Dynamic Stabilizers


Antagonist Stabilizers

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