Barbell Lying Rear Delt Row

Muscles involved:

Back and shoulder joint:

• Deltoid (especially posterior head)
• Rotator cuff (subscapularis, supraspinatus, infraspinatus, and teres minor)
• Levator scapulae

Arms:

• Triceps
• Biceps
• Forearm muscles

Back:

• Latissimus dorsi (the broad back muscle)
• Trapezius (especially middle fibers)
• Rhomboids (diamond-shaped muscles beneath the trapezius)

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also contribute to this movement, but are activated less.

Many other muscles help move the elbows and shoulders backward, as well as maintain the bent-over position. The latissimus dorsi plays a role in moving the elbows backward. The biceps brachii, brachialis, and brachioradialis help bend the arm.

In this lying variation, you lie face down on an incline bench.

1. Load the appropriate weight plates onto a barbell and secure them with collars.
2. Set the bench to the appropriate height. Ideally, it should be as flat as possible. However, because you need space to extend your arms, it is normally inclined.
3. Have someone hand you the barbell, or set the bench at exactly the height at which you can pick up the barbell while lying on the bench with your arms fully extended. Avoid having to step over the bench with a heavy barbell and then lie down.

The rear delt row looks very similar to an exercise performed for the back: the bent-over barbell row. The main difference is the position of the elbows. To avoid turning this shoulder exercise into a back exercise, keep your elbows directed outward rather than bringing them alongside your body.

In the standing variation, several muscles are active to hold your body in the bent-over position. The lying variation allows you to focus completely on the shoulders. A disadvantage of the lying variation is the considerable pressure on the chest when using heavy weights.

• Bent over rear delt row
• Dumbbell rear delt row
• Standing bent over side raise
• Seated bent over side raise