Rear Delt Row - Instructions, Variations & Alternatives
Also known as
- Seal Row
How to perform
Rear Delt Row - Starting Position
Rear Delt Row - Muscle Under Tension
Wide Grip - Arms over 45 degree with torso
Set up & Starting position (bent over or prone-lying with chest support, standing or seated with cable machine or elastic band)
Grasp weight with wide overhand grip, arms straight front.
Lift weight by pulling elbows to the side toward the back keeping upper arm perpendicular to torso.
Isometric hold (optional) - Hold a seconds, elbows 90 degree angled at shoulders height.
Lower weight back down slowly to straight arm position. Repeat.