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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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