Suspended Rear Delt Row
The Suspended Rear Delt Row 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 suspension compound exercise at intermediate difficulty.
The Suspended Rear Delt Row is a intermediate compound exercise performed with suspension, 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 suspension compound pull exercise targeting the Posterior Deltoid.
| Equipment | Suspension |
|---|---|
| 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
- Grasp suspension handles and momentarily step back until arms are extended forward and straight.
- While keeping arms straight and shoulders back, step forward so body reclines back behind suspension handles.
- Position body and legs straight at desired angle hanging from handles with arms straight.
- Internally rotate shoulders so elbows are positioned directly outwards.
Execution
- Pull body up while keeping elbows pointed directly out to each side and body and legs straight.
- Pull until elbows are directly lateral to each side without allowing elbows to drop.
- Return until arms are extended straight and shoulders are stretched forward, maintaining high elbow position.
- 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 throughout movement.
- Executing exercise with elbows dropping lower than shoulders is not sufficient position to target rear deltoids.
- A more upright position (ie: lighter resistance) is required than what is used onSuspended Rowfor General Back.
- SeeGravity Vectorsfor greater understanding of how body angle influences resistance.
- Dismounting can be achieved by walking backward until body is upright.
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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