The Rear Deltoid Row Is A Back Exercise. Let’s Find Out

The rear deltoid row is a highly effective strength training exercise that targets the muscles of the upper back. Properly performing this exercise can lead to numerous benefits, including improved posture, shoulder stability, and increased back strength.

While the rear deltoid row is primarily considered a back workout, it engages multiple muscle groups in the shoulders, back, and arms. Mastering proper form is crucial for maximizing the benefits of this exercise while minimizing injury risk.

This comprehensive guide will provide fitness enthusiasts with everything they need to know about successfully incorporating the rear deltoid row into their workout routines. We’ll discuss the benefits of this exercise, break down proper form and technique, review variations, and provide sample rear deltoid row workouts. Let’s get started!

Why the rear deltoid row is a back exercise ?

The rear deltoid row is a bent-over horizontal pulling exercise that targets the muscles of the upper back. More specifically, it engages the rear deltoid muscles in the shoulders as well as the trapezius, rhomboids, latissimus dorsi, biceps, and forearms.

During the rowing motion, the shoulder blades are pulled back and together, known as shoulder retraction. This is a key function of the rear deltoids and is why rows so directly target this muscle group. The rear deltoid heads externally rotate the shoulders and arms as you pull the weight upwards during each rep.

Additionally, all the muscles of the upper back must statically contract to stabilize the shoulder blades and spine during the rowing movement. This makes the rear deltoid row an effective all-around upper back exercise.

Also Read: Top 10 Triceps Lateral Head Exercises

Benefits of the Rear Deltoid Row

Regularly performing rows offers many benefits:

Improved Posture

One of the main benefits of the Rear Deltoid Row is its ability to improve posture. The exercise strengthens the posterior deltoids, the muscles located behind your shoulder joints on your upper back. These muscles play a crucial role in maintaining an upright posture. 

By strengthening these muscles, the Rear Deltoid Row can help correct a forward-leaning posture and promote a more upright, confident stance

Increased Shoulder Stability

The Rear Deltoid Row also contributes significantly to shoulder stability. The rear deltoids are often neglected in many workout routines, leading to a strength imbalance between the front, side, and rear deltoids. This imbalance can increase the risk of shoulder injuries. 

The Rear Deltoid Row effectively trains the rear delts, helping to correct this imbalance and build stable, robust shoulders.

Enhanced Grip Strength:

The Rear Deltoid Row is a compound exercise that involves holding and pulling weights, which can significantly strengthen the muscles in your hands and forearms. This enhanced grip strength can be beneficial in various daily activities and sports that require a strong grip, such as rock climbing or weightlifting. 

Moreover, improved grip strength can also contribute to better performance in other exercises that require holding weights or maintaining a firm grip.

Increased Range of Motion:

The Rear Deltoid Row allows for a greater range of motion than many other shoulder exercises. This increased range of motion can lead to improved flexibility and mobility. Flexibility is the ability of a muscle to lengthen, and mobility is the ability of a joint to move through its full range of motion. 

Both are crucial for performing daily activities efficiently and preventing injuries. Furthermore, a larger range of motion can also enhance muscle growth and strength by working the muscles through their full length.

Strengthened Rotator Cuff:

The Rear Deltoid Row can help reduce shoulder pain by strengthening the rotator cuff muscles and surrounding tissues. The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and enabling a wide range of shoulder movements. 

A strong rotator cuff is crucial for maintaining shoulder health and functionality. It can also prevent common shoulder injuries, especially those related to sports or activities that involve repetitive overhead motions.

Expert Opinions and Studies

Experts in the field of fitness and bodybuilding have highlighted the benefits of the Rear Deltoid Row. For instance, Legion Athletics, a sports nutrition company, underscores the exercise’s role in ensuring proportional shoulder development and promoting shoulder health and stability.

Moreover, The Barbell Rear Delt Row is a multi-joint exercise that develops several muscles in the upper body. Research indicates that conventional resistance training, such as this exercise, can aid in decreasing body fat and enhancing blood pressure.

In conclusion, the Rear Deltoid Row is a highly beneficial exercise that can improve posture, increase shoulder stability, and contribute to overall physical health.

Remember, it’s important to perform the Rear Deltoid Row with proper form to maximize these benefits and prevent potential injuries. Always start with a weight that you can handle comfortably and increase the weight gradually as your strength improves

How to Perform the Rear Deltoid Row

To properly perform the rear deltoid row, follow these form tips:

• Keep a neutral spine by hinging forward at the hips. Maintain the natural arch in your lower back.
• Engage your core to keep the torso stiff and stable.
• Hold dumbbells with a neutral grip, palms facing each other.
• Keep elbows close to your sides as you row the weights upwards.
• Focus on squeezing your shoulder blades together as you lift the weights.
• Control the weights back down with an eccentric contraction.
• Use a full range of motion for maximal muscle activation.
• Avoid jerking the weights upwards or using momentum. Keep the motion smooth and controlled.

Here is a step-by-step guide:

1. Stand with feet shoulder-width apart holding dumbbells by your sides. Hinge forward at the hips around 45 degrees. Maintain a flat back.
2. Engage your core. Keep your head neutral with your gaze towards the ground.
3. Row one dumbbell up towards the lower ribs. Keep the elbow tucked close to your side.
4. Squeeze the shoulder blade towards the spine as you lift the weight.
5. Pause at the top contraction before slowly lowering the dumbbell.
6. Repeat on the opposite side, alternating arms.
7. Complete all reps for one side before switching.

Perform 2-4 sets of 8-12 reps per side. Add weight as you get stronger to continually challenge those rear delts!

Also Read: Can You Take Creatine Without Working out ?

Variations of the Rear Deltoid Row

The rowing pattern lends itself well to modifications to hit the rear delts from different angles. Here are some excellent rear deltoid row variations:

Bent Over Barbell Row

This classic row variation allows you to lift heavier loads for greater strength gains. Use an overhand, shoulder-width grip. Keep the elbows tight to the sides as you row the barbell upward.

Single Arm Dumbbell Row

Performing rows one arm at a time increases the challenge and allows you to better isolate the rear delts unilaterally. It also improves core stability.

Incline Rear Delt Row

Set an adjustable bench to a 30-45 degree incline. Row the dumbbells up at an angle to better target the upper fibers of the rear delts.

Decline Rear Delt Row

Adjust the bench to a 15-30 degree decline. Row the dumbbells upwards at a downward angle to better hit the lower rear delt fibers.

Face Pull

Using a cable machine, pull a rope attachment straight back towards the face. This better isolates the rear deltoids.

Kneeling Single Arm Row

Get in an athletic stance by kneeling on one leg. Row the dumbbell up focusing on squeezing the shoulder blade back.

There are many ways to creatively hit the rear delts. Experiment with different rowing angles, hand placements, and stance positions for variation.

Incorporating the Rear Deltoid Row into Your Routine

Here are some tips for effectively working rear delt rows into your training:

• Train rear delts 1-2x per week for optimal strength and hypertrophy. Allow at least 48 hours between sessions.
• Place rear delt rows first when prioritizing them in your workout.
• Superset rows with overhead pressing moves for balanced shoulder development.
• Use rowing as an accessory lift after your main back exercises like deadlifts or pullups.
• Progressively increase weight over time to continually challenge the muscles.
• Vary your grip, angle, stance, and form for variation.
• Maintain proper technique – don’t sacrifice form for added weight.
• Warm up the shoulders thoroughly before rowing heavy loads.

Conclusion

The rear deltoid row should be considered an essential part of any well-rounded strength training routine. Mastering proper rowing technique and form enables you to maximize rear delt activation while minimizing injury risk.

Persistently performing rows offers many benefits, including increased rear delt strength and size, improved posture, greater shoulder stability, and enhanced pulling power.

Experiment with the various rowing variations and strategies provided in this guide to take your rear delt development to the next level. Incorporating the rear deltoid row into your workouts will build a bigger, stronger backside you’ll be proud to show off!

Frequently Asked Questions (FAQs)

Q) What muscles does the rear deltoid row work?

A) The rear deltoid row primarily works the rear deltoid muscles in the shoulders and upper back. It also engages the rhomboids, trapezius, lats, biceps, and forearms.

Q) How often should you train rear delts?

A) For optimal strength and muscle growth, aim to train rear delts 1-2 times per week allowing at least 48 hours of rest between sessions.

Q) What’s the proper form for the rear deltoid row?

A) Maintain a neutral spine by hinging at the hips. Keep the core braced, chest up, and shoulders down. Pull the elbows back driving the shoulder blades together. Control the weight with an eccentric lowering.

Q) What are some common rear delt row mistakes?

A) Using too much weight and sacrificing form, rounding the back, jerking the weight, twisting the torso, and failing to retract the shoulder blades at the top.

Q) How can I make rear delt rows more challenging?

A) Ways to increase difficulty include slowing tempo, using unilateral form, adding partial reps, incorporating instability, performing drop sets, and increasing range of motion.