Rear Delt Row

The shoulder sculptor — builds posterior delts, corrects imbalances, and bulletproofs shoulders against injury

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Rear Delts, Upper Back
Secondary Muscles	Rhomboids, Traps
Equipment	Dumbbells, Cable, Bench
Difficulty	⭐ Beginner
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Weight selection: Start light (5-15 lbs dumbbells) — rear delts are small
2. Body position: Bent over at 45-60° angle OR chest supported on incline bench
3. Bench angle (if supported): 30-45° incline, chest on pad
4. Stance: Feet hip-width apart, stable base
5. Grip: Neutral (palms facing) or overhand, hands wider than shoulders
6. Arm position: Arms hanging straight down, slight elbow bend
7. Shoulder position: Scapula slightly retracted, chest out

Equipment Setup

Setup Style	Position	Best For
Chest-supported	30-45° incline bench	Isolation, removing momentum
Bent-over standing	45-60° torso angle	Athletic carryover
Cable machine	Mid-chest height	Constant tension

Setup Cue

"Chest out, shoulders back — imagine you're opening your chest like a book while your elbows track wide"

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🔄 Execution

The Movement

⬇️ Starting Position

What's happening: Loaded position, rear delts stretched

1. Torso bent forward or chest on bench
2. Arms hanging, weights at chest level
3. Slight elbow bend (10-15°)
4. Breathing: Deep breath into chest before pulling

Feel: Stretch across rear shoulders and upper back

🔥 Initiation

What's happening: Scapula retraction, elbows begin wide path

1. First movement: retract shoulder blades
2. Drive elbows UP and OUT at 45° angle
3. Think "elbows to the sky" not "elbows back"
4. Breathing: Hold breath during pull

Common error here: Pulling straight back instead of high and wide

⬆️ Pulling Up

What's happening: Elbows drive high and wide, rear delts contract

1. Pull elbows higher than torso (key difference from regular rows)
2. Elbows should travel at 45-60° angle from body
3. Lead with elbows, not hands
4. Upper arms should form a "W" shape at top

Tempo: 1-2 seconds (controlled, deliberate)

Feel: Intense burn in rear shoulders, between shoulder blades

🔝 Top Position

What's happening: Peak rear delt contraction

1. Elbows pulled high and wide, above torso level
2. Shoulder blades squeezed together hard
3. Forearms near vertical or angled slightly
4. Pause 1-2 seconds, squeeze rear delts consciously

Breathing: Brief hold or slow exhale

Critical cue: "Make a W with your arms"

⬇️ Lowering

What's happening: Controlled descent, maintain tension

1. Lower weights with control (2-3 seconds)
2. Maintain torso position (don't stand up)
3. Return to full arm extension
4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled negative)

Keep tension: Don't let weights hang dead at bottom

Key Cues

Primary Cues

• "Elbows to the sky, not to the wall" — emphasizes high elbow path
• "Make a W with your arms" — proper arm position at top
• "Open your chest to the ceiling" — activates rear delts

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s up, 1s squeeze, 3s down
Metabolic	1-1-2-0	1s up, 1s hold, 2s down
Corrective	2-2-3-1	Slow controlled, maximum mind-muscle

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rear Deltoids	Shoulder horizontal abduction — pulling elbows wide and high	█████████░ 92%
Upper Back	Scapular retraction — squeezing shoulder blades	████████░░ 78%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction and elevation	████████░░ 75%
Mid Traps	Scapular retraction	███████░░░ 72%
Infraspinatus	External rotation stabilization	██████░░░░ 65%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder stability throughout ROM
Lower Traps	Scapular depression and stability
Core	Torso stability in bent position
Erector Spinae	Maintains spine position (bent-over variation)

Muscle Emphasis

High elbow path: Maximum rear delt activation (elbows at 60° angle) Wide grip: More rear delt, less mid-back Neutral grip: Most shoulder-friendly, balanced activation Chest-supported: Removes stabilizer fatigue, pure rear delt focus

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows too close to body	Pulling straight back like regular row	Shifts work to lats, misses rear delts	"Elbows to sky" — 45-60° angle
Too much weight	Using momentum, poor form	Can't isolate rear delts, injury risk	Use 5-15 lb dumbbells, ego check
No pause at top	Rushing through reps	Reduces rear delt activation	1-2 second squeeze every rep
Shrugging shoulders	Traps take over	Loses rear delt focus, neck strain	"Shoulders down and back"
Standing up during reps	Using body momentum	Not isolating rear delts	Lock torso angle or use bench

Most Common Error

Too much weight — the rear delts are small muscles that fatigue quickly. If you're using 25+ lb dumbbells with poor form, you're not training rear delts effectively. Drop the weight, perfect the pattern, feel the burn.

Self-Check Checklist

• Using light weight (5-15 lbs for most people)
• Elbows traveling high and wide (not straight back)
• 1-2 second pause at top contraction
• Feeling burn in rear shoulders (not arms or mid-back)
• Controlled 2-3 second lowering phase

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🔀 Variations

By Emphasis

Maximum Isolation

Variation	Change	Why
Chest-Supported	Torso on incline bench	Eliminates momentum, pure isolation
Prone on Bench	Lying face-down on flat bench	Complete stability, can't cheat
Single-Arm Cable	One arm at a time	Fix imbalances, focus per side

Athletic/Functional

Variation	Change	Why
Standing Bent-Over	No bench support	Requires core stability
Staggered Stance	One foot forward	Athletic position carryover
Cable from Low	Pull from below waist	Different angle of pull

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight, continue to failure	Maximum metabolic stress
Tempo (3-2-4)	Ultra-slow reps	Extreme time under tension
Pause Reps	3-5 second hold at top	Peak contraction intensity

Grip Variations

Grip Type	Hand Position	Primary Benefit
Neutral	Palms facing each other	Most shoulder-friendly, recommended
Overhand	Palms down	More external rotation demand
Underhand	Palms up	Less common, changes angle

Equipment Options

Equipment	Setup	Best For
Dumbbells	Free weights	Most versatile, home gym
Cables	D-handles or rope	Constant tension throughout ROM
Resistance Bands	Anchored at chest height	Travel, warm-ups, high-rep finishers

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Hypertrophy	3-4	10-15	60-90s	Light-moderate	1-2
Endurance	2-3	15-20+	45-60s	Light	2-3
Corrective	2-3	12-15	60s	Very light	3-4
Metabolic	3-4	12-15	30-45s	Light	1-2

Workout Placement

Program Type	Placement	Rationale
Back day	After heavy rows, before arms	Isolation work post-compounds
Shoulder day	After overhead press	Posterior shoulder balance
Pull day	Mid-to-end workout	Accessory horizontal pull
Upper body	After main lifts	Corrective/balance work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	2-3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3-4x/week	3-5 sets (spread across sessions)

Progression Scheme

Progressive Overload

Rear delts respond best to volume and technique progression. Focus on: 1) Perfect form, 2) Adding reps (to 15-20), 3) Adding sets, 4) Then adding weight. Weight increases should be 2.5-5 lbs maximum.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band Pull-Apart	Learning pattern, warm-up
Face Pull	Cable-based alternative
Prone Rear Delt Raise	Pure isolation, lighter

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Rear Delt Row	Fix imbalances
Heavy Rear Delt Row	Building strength
Tempo Rear Delt Row	Advanced hypertrophy

Alternatives (Same Goal, Different Movement)

Similar Pattern

Alternative	Equipment	Notes
Reverse Fly	Dumbbells or cable	Lateral raise pattern vs. row
Face Pull	Cable, rope	More external rotation
Wide Grip Row	Barbell or cable	Compound movement, less isolation

Different Angles

Alternative	Difference
Rear Delt Raise	Lateral raise plane vs. rowing plane
Reverse Pec Deck	Machine-based, fixed path

Unilateral

Alternative	Benefit
Single-Arm Cable Row	One side at a time, balance work
Single-Arm Rear Delt Raise	Pure isolation per side

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead position stress	Use chest-supported, lighter weight
Rotator cuff issues	Repetitive shoulder stress	Reduce ROM, very light weight
Lower back pain	Bent-over position load	Use chest-supported variation only
Neck pain	Shrugging compensation	Focus on "shoulders down" cue

Stop Immediately If

• Sharp shoulder pain during movement
• Clicking or popping in shoulder joint
• Loss of control or numbness in arms
• Increased pain after session (not normal soreness)

Injury Prevention

Strategy	Implementation
Start very light	5-10 lb dumbbells, master pattern
Perfect technique	High elbows, 2s pause, controlled tempo
Balanced training	Match front delt volume with rear delt volume
Gradual progression	Add 2.5 lbs max, or add reps first

Safe Failure Protocol

1. Losing form: Stop set immediately, rest, reduce weight next set
2. Shoulder discomfort: End exercise, ice if needed, assess next day
3. Compensation patterns: Video yourself, check elbow path and torso stability

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal Abduction, Extension	Full ROM	🟡 Moderate
Scapula	Retraction, Elevation	Full scapular mobility	🟢 Low
Elbow	Slight flexion (isometric)	Maintain 10-15° bend	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal abduction	Can pull elbows behind torso plane	Shoulder mobility drills, band pull-aparts
Thoracic	Adequate extension	Can maintain chest-up position bent over	Foam rolling, thoracic extensions
Scapula	Full retraction	Can squeeze shoulder blades together	Wall slides, scapular push-ups

Joint Health Note

The rear delt row is generally very shoulder-friendly when performed correctly. The wide elbow path and controlled tempo reduce impingement risk. However, using too much weight or poor elbow positioning can stress the rotator cuff. Always prioritize form over load.

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❓ Common Questions

How is this different from a regular row?

Regular rows (barbell, dumbbell) pull elbows back and down, emphasizing lats and mid-back. Rear delt rows pull elbows UP and WIDE (45-60° angle), specifically targeting posterior deltoids. Think "elbows to the sky" vs. "elbows to your hips."

What weight should I use?

Most people should start with 5-10 lb dumbbells. The rear delts are small muscles that fatigue quickly. If you can't do 12-15 perfect reps with a 2-second pause at the top, the weight is too heavy. This is an ego-check exercise — lighter is better.

Should I do chest-supported or bent-over standing?

Chest-supported eliminates momentum and lower back fatigue, making it superior for pure rear delt isolation. Bent-over standing has more athletic carryover but requires core stability. For hypertrophy and corrective work, use chest-supported. For functional training, use bent-over.

How high should my elbows go?

Your elbows should pull higher than your torso at the top position, creating a "W" shape with your arms. The higher and wider you pull (within comfortable ROM), the more rear delt activation. If your elbows don't go above torso level, you're doing a regular row.

I feel this in my traps, not my rear delts. What's wrong?

You're likely shrugging your shoulders instead of retracting your scapula. Cue: "Shoulders down and back, then pull elbows high." Keep your traps depressed (shoulders away from ears) throughout the movement. Reduce weight and focus on rear delt squeeze.

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📚 Sources

Biomechanics & Muscle Activation:

• Botton, F. et al. (2013). EMG analysis of posterior deltoid exercises — Tier A
• ACE Exercise Library — Rear Delt Training — Tier B
• ExRx.net Exercise Database — Tier C

Programming:

• Renaissance Periodization — Rear Delt Training Guide — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Contreras, B. (2020). Glute Lab shoulder training protocols — Tier B
• AthleanX Rear Delt Training — Tier C
• Stronger by Science shoulder hypertrophy guide — Tier B

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For Mo

When to recommend this exercise:

• User has shoulder imbalances (overdeveloped front delts from pressing)
• User wants to improve posture (forward shoulder correction)
• User training for shoulder health and injury prevention
• User complaint: "I don't feel my back exercises in my rear delts"

Who should NOT do this exercise:

• Acute shoulder injury → Wait for healing, then start with band pull-aparts
• Severe rotator cuff tear → Medical clearance required first
• Cannot maintain torso position → Use chest-supported variation

Key coaching cues to emphasize:

1. "Start light — 5-10 lbs is normal for this exercise"
2. "Elbows to the sky, not to the wall — think high and wide"
3. "Make a W with your arms at the top, squeeze for 2 seconds"

Common issues to watch for in user feedback:

• "I don't feel this in my rear delts" → Check elbow path (needs to be high and wide), reduce weight
• "My traps are doing all the work" → Cue "shoulders down," depress scapula before pulling
• "This hurts my shoulders" → Check ROM, reduce weight, ensure neutral grip
• "I feel nothing, this is too easy" → Slow down tempo, add pause, check if actually reaching failure

Programming guidance:

• Pair with: Front raises, lateral raises (complete shoulder development)
• Avoid same session as: None — this is a low-fatigue accessory
• Typical frequency: 2-3x per week (rear delts recover quickly)
• Volume: 6-12 sets per week total

Progression signals:

• Ready to progress when: Can do 3x15 with 2s pause, perfect form
• Regress if: Cannot control weight, losing elbow position, compensating with body

Special notes:

• This is a corrective/hypertrophy exercise, not a strength builder
• Emphasize mind-muscle connection heavily
• Use as warm-up before heavy pressing to activate rear delts
• Perfect for supersets with pressing movements

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Last updated: December 2024