Rear Delt Inverted Row (high bar)
The Rear Delt Inverted Row (high bar) primarily works the Posterior Deltoid, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Lateral Deltoid. It is a bodyweight compound exercise at intermediate difficulty.
The Rear Delt Inverted Row (high bar) is a intermediate compound exercise requiring no equipment, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Brachialis, Brachioradialis, Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight compound pull exercise targeting the Posterior Deltoid.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Brachioradialis, Infraspinatus, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Lateral Deltoid (shoulders)
How to Perform
Preparation
- Stand facing horizontal bar positioned lower to upper chest height.
- Step toward bar so chest makes contact.
- Grasp bar with wide overhand grip.
- Raise elbows up to shoulder height.
- Place feet forward on floor so body is reclined back with legs, hips and spine straight.
Execution
- Lower body while keeping body straight, elbows high, and upper arms perpendicular to torso, until arms are extended straight.
- Pull shoulders toward bar while keeping elbows up high until upper arms are parallel to one another, or just beyond.
- Repeat.
Comments
- If elbows fall so upper arms no longer travel perpendicular to trunk,Latissimus Dorsibecomes involved.
- Elbows should be positioned directly lateral to shoulders at highest position.
- Pulling bar to lower chest is not sufficient angle to target rear deltoids.
- A higher bar (ie: lighter resistance) is required than what is required onInverted Row.
- Bar height can be adjusted to vary resistance.
- SeeGravity Vectorsfor greater understanding of how body angle influences resistance.
- Also known as Body Row or Supine Row.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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