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.
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
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: 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.
Alternative Exercises
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