Chest-Supported Rear Delt Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Infraspinatus
• Teres Minor
• Rhomboids
• Brachialis

Holds

• Flexor Digitorum Superficialis

Equipment

• Dumbbells
• Adjustable Bench or Flat Bench

Technique

1. Holding two dumbbells, lie face down on a low-incline bench or a high flat bench.
2. Let the arms hang straight down with palms facing your feet.
3. Row the dumbbells up with the elbows flared out to the sides until the upper arms are level with the shoulders.
4. Lower slowly until the arms are straight.

Cues

• The bench takes the lower back out of the lift, so keep the chest on the pad.
• Keep the upper arms roughly perpendicular to the body.

Common mistakes

• Lifting the chest off the bench to heave the weight.
• Tucking the elbows so it becomes a regular row.

Alternatives

• Rear Delt Fly
• Face Pull