The Rear Deltoid Row is a Back Exercise. Try it Today.

When it comes to building a strong upper back, the rear deltoid row is a useful move. It targets the rear deltoid muscles, also known as the posterior deltoids.

Strictly speaking, the rear delts are shoulder muscles. Because the row also works upper back muscles that squeeze your shoulder blades together, such as the rhomboids and middle trapezius, it fits naturally into a back workout.

Here is why the rear deltoid row deserves a spot in your routine, and how to do it.

Understanding the Rear Deltoid Muscles

The rear deltoids, or posterior deltoids, constitute one of the three heads of the deltoid muscle group. Positioned at the rear of the shoulders, they help with shoulder extension, horizontal abduction (moving the arm back away from the chest), and external rotation. StatPearls notes that the posterior deltoid extends and externally rotates the upper arm.

Unlocking the Importance of Back Muscles

The upper back muscles and rear deltoids help hold your shoulders in position and balance the pressing muscles on the front of your body. Many routines lean heavily on chest and front-shoulder work, so pulling exercises help keep training balanced.

Adding exercises like the rear deltoid row strengthens these muscles and can contribute to a more balanced upper body. The CDC recommends muscle-strengthening activities on 2 or more days a week that work all major muscle groups.

Mastering the Rear Deltoid Row

Performing the rear deltoid row is simpler than it might seem. Whether you opt for dumbbells or a cable machine, follow these steps for optimal results:

1. Position Yourself: Stand with feet shoulder-width apart, knees slightly bent. Hold a light dumbbell in each hand with palms facing behind you (or toward your legs), or use a cable machine.
2. Perfect the Bend: Hinge forward at the waist, maintaining a straight back and a neutral spine. Your torso should form a 45-degree angle with the floor.
3. Engage Your Core: Brace your core. Pull the weights up and out to the sides with your elbows flared wide, drawing your shoulder blades together. Keep your elbows bent at roughly 90 degrees.
4. Feel the Contraction: Pause when your upper arms are about level with your torso, feeling the contraction in your rear deltoids and upper back.
5. Controlled Descent: Lower the weights slowly, keeping control and tension in your back muscles.

Start light. The rear delts are small muscles, and heavy weights tend to turn the move into a jerky, lower-back-driven swing. If you have shoulder or back pain, check with a doctor or physical therapist first.

Crafting a Sculpted Back

In summary, the rear deltoid row targets the rear deltoids and the upper back muscles that pull your shoulder blades together. Adding it to your routine supports upper body strength and a more balanced physique.

Whether you’re new to lifting or experienced, the rear deltoid row is worth a place in your back workout. Use good form, start light, and progress gradually.

Sources

• Anatomy, Shoulder and Upper Limb, Shoulder Muscles, StatPearls (NCBI Bookshelf)
• Adult Activity: An Overview, CDC