Rear Delt Row - Instructions, Variations & Alternatives
Muscles involved
- Deltoids
- Trapezes
- Rhomboids
- Biceps
- Lats
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. -
Concentric phase
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.
-
Eccentric phase
Lower weight back down slowly to straight arm position. Repeat.