Rear Deltoid Row

Directions:

Preperation/body position

1. Loads bar with correct weight. Put on safety collars.
2. Bend knees, keep back straight and bend over so torso is slightly high then parallel to the ground.
3. Take an overhand shoulder width (or greater) grip.

Excution/Movement

1. Keeping back straight and with good posture, raise the bar to the neck region.
2. Keep arms perpendicular to the body to keep stress on the rear deltoids.
3. Raise the bar so that upper arms are slightly over parallel to the ground.
4. Descend slowly to the starting position.
5. Repeat for repetitions.

Comments

The rear deltoid row is an exercise that can stimulate the rear deltoid head effectively, if performed correctly.

It is important to keep arms perpendicular to the body during the execution, as any closer to the body will recruit the larger latissimus dorsi muscle which will over power the posterior deltoid head to complete the movement.

The exercise can be performed on an incline bench also, which will allow for greater support and minimise cheating. Range of motion is sometimes limited using this method however as the bench is in the way of the bar during the concentric phrase. This can be overcome somewhat by using a bar that has a bend in it, such as a EZ bar.

Another option is to use dumbbells to perform the movement. This is performed in a similar manner to the barbell.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.