Rear Delt Inverted Row (on hips)
The Rear Delt Inverted Row (on hips) 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 Brachii (Long Head), Erector Spinae, External Obliques, Rectus Abdominis. 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 Brachii (Long Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Lay on back with belly under fixed horizontal bar. Bend knees and position feet on floor. Grasp bar with wide overhand grip. Turn elbows outward to sides. Execution: Keeping hips on floor, low back straight, and elbow pointed out to sides; pull torso up to bar. Return when upper arms are just beyond parallel to one another. Lower body downward until arms are extended straight. Return and repeat. Comments: If elbows fall so upper arms no longer travels 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.
Alternative Exercises
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