The Rear Deltoid Row: Unlock the Power of This Back Exercise

The rear deltoid row trains the back of your shoulders and your upper back.

When it comes to building a strong upper back, the rear deltoid row is a useful exercise. It targets the rear deltoids, the muscles at the back of your shoulders, along with the upper-back muscles that pull your shoulder blades together.

These muscles are often undertrained compared with the chest and front shoulders. Let’s look at why the rear deltoid row deserves a place in your routine, whether you’re new to lifting or experienced.

Unlocking the Secrets of the Rear Deltoids

The rear deltoids, or posterior deltoids, are the back portion of the deltoid. According to StatPearls anatomy notes, the posterior deltoid extends and externally rotates the upper arm. It also pulls the arm backward when it’s held out to the side (horizontal abduction), which is the motion of a rear delt row.

Training them helps balance out pressing exercises that work the front of the shoulder.

Why Back Muscles Matter

The upper-back muscles and rear deltoids help control your shoulder blades and support the shoulder joint. A program heavy on pressing and light on pulling can leave these muscles relatively weak, which many coaches link to rounded posture.

Adding pulling exercises like the rear deltoid row is a simple way to balance your upper-body training. Health guidelines also call for strengthening the back as part of a full routine: the CDC recommends working all major muscle groups, including the back and shoulders, at least 2 days a week.

Mastering the Rear Deltoid Row

You can do the rear deltoid row with dumbbells or a cable machine. Start with light weights; the rear delts are small muscles. Here’s the step-by-step version:

1. Starting Position:

• Stand with feet shoulder-width apart, knees slightly bent.
• Hold a dumbbell in each hand with palms facing behind you (toward your legs), or use a cable machine with attached handles.
• Hinge forward at the hips, keeping your back flat and your spine neutral.

1. Engage Your Core:

• Brace your core.
• With your elbows flared out to the sides, pull the weights up and back toward your upper chest, squeezing your shoulder blades together.

1. Pause and Feel the Contraction:

• Hold for a moment when your upper arms are about level with your torso, out to the sides.
• Feel the contraction in your rear deltoids, ensuring a targeted workout.

1. Controlled Descent:

• Lower the weights back to the starting position with deliberate control.
• Maintain tension in your back muscles throughout the movement.

Execute with Precision, Reap the Rewards

Form decides whether the rear delts or your lats do most of the work. Use these checkpoints:

• Starting Position:
  • Stand with feet shoulder-width apart, knees slightly bent.
  • Hold a dumbbell in each hand with palms facing behind you.
  • Engage your core and keep your back straight.
• Bend at the Hips:
  • Hinge forward at the hips while keeping your back straight.
  • Your torso should form a 45-degree angle with the floor.
  • Let your arms hang straight down under your shoulders.
• Retract Your Shoulder Blades:
  • Squeeze your shoulder blades together as you pull the dumbbells up and out.
  • Keep your elbows flared wide, at roughly 60 to 90 degrees from your torso. Tucking them close to your body turns it into a regular row that works the lats more.
• Pause and Contract:
  • Hold the contracted position briefly, emphasizing the squeeze in your shoulder blades.
• Slowly Lower the Weights:
  • Lower the dumbbells back to the starting position in a controlled manner, maintaining tension in your back muscles.

In Conclusion: Elevate Your Back Workout

The rear deltoid row is a simple, effective way to train the back of your shoulders and your upper back. It balances out pressing work and adds to your overall upper-body strength.

So, whether you’re taking your initial steps into fitness or you’re a seasoned gym enthusiast, consider making the rear deltoid row a non-negotiable component of your back workout routine. Use light to moderate weights, control every rep, and stop if you feel pain in the shoulder joint. If you have a shoulder injury, check with a doctor or physical therapist first.

Sources

• Anatomy, Shoulder and Upper Limb, Shoulder Muscles, StatPearls (NCBI Bookshelf)
• What Counts as Physical Activity for Adults, Centers for Disease Control and Prevention