Rear Delt Rows
Rear delt rows work the posterior delts. For most people, the posterior delts are often underdeveloped compared to their anterior deltoids.
There are two ways these can be done. On a bench with your knee and hand supporting you (like when you do a dumbbell row), or laying flat on a bench. To do the laying version, you'll need a bench that is high enough for your arms to hang from the bench. I like the laying version more as it forces you to be horizontal, and you can use both arms at same time.
How to do Rear Delt Rows
Kneeling on a bench version: Set up the same way as you would with a dumbbell row If you're going to row with the left hand, place the right knee and right hand on the bench, and the left leg out to the side. Swap over when you're training the other side. Your back should be horizontal.
Laying on the bench version
Lay face down on the bench with dumbbells in both of your hands hanging from the bench. Use both arms at once with this version.
Bringing the arm back as you row the dumbbell: Make your elbows go out to the side at least 45 degree angle so you hit your rear delts.
Rushing the reps: Do the reps in a controlled way with a pause. Don't use momentum to lift the weight.
There are two ways these can be done. On a bench with your knee and hand supporting you (like when you do a dumbbell row), or laying flat on a bench. To do the laying version, you'll need a bench that is high enough for your arms to hang from the bench. I like the laying version more as it forces you to be horizontal, and you can use both arms at same time.
How to do Rear Delt Rows
Kneeling on a bench version: Set up the same way as you would with a dumbbell row If you're going to row with the left hand, place the right knee and right hand on the bench, and the left leg out to the side. Swap over when you're training the other side. Your back should be horizontal.
Laying on the bench version
Lay face down on the bench with dumbbells in both of your hands hanging from the bench. Use both arms at once with this version.
- Row the dumbbell out to your side so your upper arm is almost perpendicular to your torso. The dumbbell should be directly below your elbow.
- Stop when your elbow is just above your shoulders.
- Pause and then lower it under control to the starting position.
- Rest against the pad so that your chest is over the top of the pad.
- Use the high handle.
- Row the bar while flaring your elbows out to the side
Bringing the arm back as you row the dumbbell: Make your elbows go out to the side at least 45 degree angle so you hit your rear delts.
Rushing the reps: Do the reps in a controlled way with a pause. Don't use momentum to lift the weight.