Rear Delt Row is a relatively difficult movement to perform in a standardized manner, and the classic rowing movement for exercising the back is similar to it, but the muscles that bear the force are different, and the movements are also different. The back shoulder row mainly focuses on arm movements, mainly targeting the rear deltoid muscles, so it is necessary to strictly distinguish and standardize the movements first. It is recommended to use a barbell bent over back shoulder row. It is most beneficial to use a moderately heavy bar collar to feel the technical requirements of the movement.
Target muscle group: posterior deltoid
Action essentials:
Lean over with your body close to a horizontal position and your knees slightly bent; or lie flat on the bench with your shoulders on the bench The front part is exposed; hold the barbell or dumbbell with the forehand wide, and the grip distance is wider than the shoulder;
At the beginning, hold the barbell with the upper arm vertical and downward; pull the barbell or dumbbell upward; stretch the shoulders until the upper arm exceeds the horizontal position and slowly move along the same path Lower in a controlled manner and repeat.
Notes:
Note that with Differences in rowing exercises for back training: Hold the barbell with a wide grip. When pulling up, do not clamp your body with your arms. There should be a distance, fully develop your back shoulders backwards, and pull your upper arms up as high as possible.
The body after leaning over must be close to a horizontal position, otherwise the action will not have a significant effect on the rear deltoid muscles. Therefore, there is no need to worry about this when doing rear shoulder rowing while lying flat on a flat bench.
There are many forms of back shoulder rowing, which can be done with barbells and dumbbells, or with equipment such as cable machines and Smith machines:
(1) Dumbbell back shoulder rowing
(2) Rope Back Shoulder Row
(3) Smith machine rear shoulder row
(4) T-bar back shoulder row< /p>
(5) Other equipment back shoulder row
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