Suspended Rear Delt Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Grasp suspension handles and momentarily step back until arms are extended forward and straight. While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles.
Position body and legs straight at desired angle hanging from handles with arms straight. Internally rotate shoulders so elbows are positioned directly outwards.


Pull body up while keeping elbows pointed directly out to each side and body and legs straight. Pull until elbows are directly lateral to each side without allowing elbows to drop. Return until arms are extended straight and shoulders are stretched forward, maintaining high elbow position. 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 throughout movement. Executing exercise with elbows dropping lower than shoulders is not sufficient position to target rear deltoids. A more upright position (ie: lighter resistance) is required than what is used on Suspended Row for General Back. Dismounting can be achieved by walking backward until body is upright.

This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Also known as Suspended Rear Delt Body Row, Suspended Rear Delt Supine Row, or Suspended Rear Delt Inverted Row.


Resistance is least when body is positioned upright at top of exercise. Movement can be made easier with staggered foot position by placing one foot slightly back.


This movement can be made more challenging by placing feet more forward, thereby, angling body back at initiation of movement. In which case, stance can be on heels with forefeet pointing upward. See Gravity Vectors for greater understanding of how body angle influences resistance.




Dynamic Stabilizers


Antagonist Stabilizers

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