Rear Delt Row: Muscle Worked, Benefits, Alternate

Are you tired of the same old shoulder exercises that only work the front and side of your shoulders? It’s time to switch things up and target the often-neglected rear deltoids with the rear delt row.

It is a very effective and functional exercise for building muscle and strength in the rear deltoids and upper back.

There are many ways to do the rear delt row, you can do it with dumbbells, a barbell, or a cable machine, depending on your preference.

This article will answer all of your questions and explain everything you need to know.

• What is the rear delt row
• Muscles worked doing rear delt rows?
• Its benefits
• Rear delt row variation
• Its replacement or substitute.

What is Rear Delt Row?

The rear delt row is a compound exercise that targets the rear deltoids and upper body including the rhomboids, trapezius, and rear deltoids.

The movement involves pulling a weight towards your body, keeping your elbows out to your sides, and squeezing your shoulder blades together at the top.

This exercise can be performed with a variety of equipment, including dumbbells, barbells, cables, or resistance bands.

Know About Deltoid Muscles

The deltoid muscle of the shoulder consists of three separate sections or heads.

• The anterior deltoid (In front)
• Lateral deltoid (at the side)
• Posterior deltoid (behind)

Muscle Worked During Rear Delt Row

The rear delt row is a compound exercise, which means it works many muscles at the same time. 

The main muscles worked during cable row are:

• Rear deltoid
• scapula,
• Rhomboids
• Trapezius muscle groups.

Secondary muscles worked during the rows:

• Latissimus dorsi,
• Biceps, brachialis
• Brachioradialis
• Infraspinatus

The muscles in the legs can be used as either dynamic stabilizers or static stabilizers.

Benefits of Rear Delt Row

Listed below are the benefits of performing the delt row exercise.

• Help you work a lot of muscles that directly affect your posture.
• It recruits the postural and stabilizer muscles important for shoulder stability.
• It promotes an aesthetically and functionally balanced shoulders.
• Build symmetry with the shoulder, preventing a “forward sloping” look
• It’s a versatile exercise that adds variety to your workout routine.
• Improves athletic performance.
• Increases overall shoulder strength and muscle definition.

The Rear Delt Row Variations

Working your rear deltoid can be done with a variety of exercises, including a popular variation of the delt row.

You can do this exercise in a lot of different ways with a few changes and additions.

There are three main variations of this exercise:

• Dumbbell Rear Delt Row
• Rear Delt Barbell Row
• Rear Delt Cable Row

Now we’ll be discussing them in detail and how to perform each one step-by-step.

Try the best variations of rear delts row exercises when designing your next rear deltoid workout.

Dumbbell Rear Delt Row

There are many advantages of doing rear delt row exercises using dumbbells, such as:

• Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
• Dumbbell delt row allows unilateral training (training one limb at a time), increases core stability, and improves muscular imbalances.
• It affords a greater level of variety, which prevents physical and mental burnout.
• Dumbbell rear row exercises variations allow for a greater range of movement (ROM).

1. Dumbbell Rear Delt Row

The rear deltoid dumbbell row exercise is simple and effective, that is used to target your lats and rear deltoids.

This exercise is very similar to a basic one-arm dumbbell row for the lats, except with a couple of important modifications.

I do like the one-arm dumbbell variation because it keeps your lower back supported and each arm works independently.

It can also be done using both hands.

How To Do Dumbbell Rear Delt Row

1. Start by placing your right foot on the floor with your left knee resting upon a bench.
2. Keep your body weight supported by your left arm.
3. While keeping your back flat, pick up a dumbbell in your right hand.
4. Begin by leading up with your elbow, bringing your arm up close to your chest, and squeezing with your back muscles.
5. Once you reach the top of the exercise, stop and hold for a count, then return to the starting position.
6. Switch sides and repeat.

Tips

• Keep a controlled motion and avoid jerky movements.
• Always use weights that you can comfortably handle.

2. Lying Dumbbell Rear Delt Row

When done correctly, a dumbbell Lying rear row can effectively target your shoulders and upper body.

The muscles worked during dumbbell lying rear delt row may change slightly based on your trained range of motion and technique, but in the most general case, the posterior deltoid trained the most.

How To Do Lying Dumbbell Rear Delt Row

1. Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
2. Slowly pull the dumbbells until your elbows are just above your shoulders.
3. Once you reach the final position, hold for a count and squeeze your muscles.
4. Return to the starting position and repeat for as many reps and sets as desired.

Tips

• Keep a controlled motion and avoid jerky movements.
• Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.

Know More: 15 Best Delt Exercises For Complete Shoulder Development

Barbell Rear Delt Row

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently.

Exercise experts also point to several other benefits of barbells.

• Barbell rear delt row exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
• The barbell is a simple tool, so it is easy to learn the basic lifts quickly

3. Standing Barbell Rear Delt Row

Standing barbell rear delts row is a free weight exercise that primarily targets the rear deltoid and middle back, and to a lesser degree, it also targets the biceps, shoulders, and traps.

If you haven’t tried this exercise before, load the barbell with a reasonable amount of weight, prioritizing an amount that allows you to stick to proper form rather than trying to lift heavy.

How To Do Standing Barbell Rear Delt Row

1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
2. With slightly bent knees, bend over at the waist so that your chest is parallel with the floor.
3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delt.
4. Slowly go back to the initial position as you breathe in. Repeat for the recommended number of repetitions.

Tips

• Refrain from using your biceps to do the work. Focus on targeting the rear delts, the arms should only act as hooks.
• Focus on the form before you go for a heavyweight.
• Maintaining the right posture while working out is vital.

4. Barbell Chest Supported Rear Delt Row

A chest supported dumbbell row is an effective variation. As the name suggests, it’s a row where your chest is supported.

By leaning into a bench with your upper torso, you’re removing the need for your back to stabilize the movement.

Unlike other rows like the bent-over row, your lower back and hamstrings aren’t recruited to stabilize the movement.

How To Do Barbell Chest Supported Rear Delt Row

1. Lie down on an incline bench with a barbell and hand extended out in front of you.
2. Slowly pull the barbell until your elbows are just above your shoulders.
3. Once you reach the final position, hold for a count and squeeze your rear delt muscles.
4. Return to the starting position and repeat for as many reps and sets as desired.

Tips

• Remember to exhale while you exert.
• The form is an essential part of this exercise.
• Don’t just swing your arms. Keep controlled motion throughout the exercise.

Know More: 25 Best Rear Delt Exercises For Mass And Strength

Cable Rear Delt Row

The cable rear delt row exercises offer an effective way to train the posterior shoulder and back muscles.

Let’s have a look at some other benefits of delt row exercises with a cable machine.

• Cable delt row workouts are a great alternative for people who experience discomfort in their joints during the barbell row.
• The cable changes the angle of the movement enough to limit the potential stress on the joints.
• Cable delt row exercises are more evenly distributed, and you have more of a constant load throughout the whole range of motion.
• The cable setup gives your muscles almost uninterrupted time under tension, and a considerable pump.

5. Seated Cable Rear Delt Row

If your elbows drop, your latissimus dorsi will get involved and the cable rear delt row will become more of a standard wide-grip cable row.

Since you are targeting your rear deltoid with the cable delt row and not your relatively larger latissimus dorsi, use a lighter weight than you would for the wide-grip cable row.

How To Do Cable Rear Delt Row

1. Sit in front of the cable machine and grasp the long bar with a pronated (overhand) elbow-width grip.
2. Lean back so that your torso is upright, your back is straight, and your arms and shoulders are extended in front of you.
3. While keeping the upper arms perpendicular to the torso, pull the bar toward your upper chest, keeping your elbows at shoulder height and your body still.
4. Slowly return the bar to the starting position. Repeat for the recommended number of repetitions.

Tips

• Refrain from using your biceps to do the work. Focus on targeting the rear delts, the arms should only act as hooks.
• Focus on the form before you go for a heavyweight.

6. Standing Cable Rear Delt Row

The standing cable rear delt row with rope is a very effective and functional exercise for building muscle and strength in the rear deltoids.

It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.

And by using cables, you’re keeping tension on the rear delts, which is very beneficial for maximizing muscle hypertrophy.

How To Do Standing Cable Rear Delt Row

1. Attach a double-grip rope to a cable pulley about mid-chest level.
2. Grasp one end of the rope in each hand and step backward until the rope is pulled taut and your arms and shoulders are stretched forward.
3. Keep your lower back upright and slide your hips back so that your knees are slightly bent.
4. Keeping your elbows out to the sides, exhale as you pull the rope towards your shoulders until your elbows travel passed your back.
5. Slowly return the rope to the starting position.

Tips

• Retract your shoulder blades to keep your rear delts engaged during the exercise.
• Pull the rope outward during the positive portion of the rep, so your elbows are flared out, which will really stimulate the rear deltoids.
• Maintaining the right posture while working out is extremely important.

7. Kneeling High Cable Row

Half kneeling high cable row rope is a tremendous exercise that effectively works many muscles, including the shoulder, back, wing, and trapezius muscles.

This exercise provides people with shoulder issues with an exercise to benefit from rows.

Besides that, it is one of the most effective corrective exercises that help compensate for poor posture and shoulder dysfunction.

How To Do Cable High Row

1. Set the cable up at a high point with the rope attachments
2. Grab the rope with both hands using an overhand grip.
3. Then take a step back and get onto knees facing the cable machine
4. Starting with your arms stretched out and away, pull back through your elbows until your hands are just in front of your shoulders
5. Slowly return to the starting position.

Tips

• Don’t lean backwards to pull the weight towards you.
• Focus on the mind-muscle connection to pull down by using your back muscles.

8. Chest Supported Delt Cable Row

The chest supported cable delt row is performed on a weighted horizontal cable machine with a bench.

It is an excellent compound exercise for developing the middle and upper back, as well as offering useful arm work.

The chest supported row can be performed with different grip positions and using different angles and attachments. 

• Underhand grip
• Single-arm high row
• Rope attachment,
• Long bar
• Double arm low row….. Get creative!

How To Do Chest Supported Rear Delt Cable Row

1. Attach a rope handle to a cable set up.
2. Adjust an incline bench to between 30-45 degrees and place it in front of the cable machine.
3. Sit on the bench with your chest against the backrest. Grip the handles and extend your arms.
4. Pull your shoulders down and back and brace your core.
5. Bend your arms and pull the handles in toward your lower ribs.
6. Lead with your elbows, keep your wrists straight, and squeeze your shoulders together to maximize upper back engagement.
7. Smoothly extend your arms, let your shoulders shrug forward to stretch your upper back, retract your shoulders again, and repeat.

Know More: Guide To Mastering The Cable Row: Benefits, Form, Variations

Why You Should Add A Rear Delt Row To Your Training Program.

When you are looking to strengthen your rear delts, then the rear delt row is the best option for you.

Exercises like pull-ups, Lat pull downs, bent over rows, and dumbbell pressing all rely on the rear deltoid for stability and strength.

It is a relatively easy and simplistic exercise.

The rear delt row is a compound exercise that engages multiple muscles in the shoulders, back, and arms.

By adding this exercise to your training program, you can improve your overall shoulder strength and endurance.

It can help you perform better in other exercises and daily activities.

Best Alternate of Rear Delt fly

Working your delts can be done by a variety of exercises; we are going to mention a very popular alternative exercise – that you can do alongside, or instead of the regular rear delt row.

Before we explore the best rear delt row alternatives. We must remember, a good delt row alternative will be able to satisfy the following criteria:

• Activate the rear muscle groups which are trained in the rear delt row
• Isolate the muscle groups during execution
• Train the rear delt muscle through a longer range of motion

These alternatives might work better for you.

• Face Pull
• Renegade Row
• Seated Rear Delt Fly
• Machine Rear Delt Fly
• Rear Delt Cable Fly
• Landmine Row
• Upright Row

Rear delt row vs Bent over row

Rear Delt Row:

• Primarily targets the rear deltoid.
• Involves pulling a weight towards your body while keeping your elbows out to your sides.
• Emphasizes shoulder extension and external rotation.

Bent-Over Row:

• Primarily targets multiple muscles in the back, including the latissimus dorsi, rhomboids, and erector spinae.
• Involves pulling a weight or resistance towards your body while bending over at the waist.
• Emphasizes upper back strength and posture.

Frequently Asked Question

Are rear delt rows effective?

Whether you are doing rear delt rows with dumbbells, barbells, or cables, all are very effective for training your upper back and shoulder muscles. It especially works your rear delts, which are small muscles on the back of your shoulders.

What equipment do I need for Rear Delt Rows?

Rear delt rows can be performed with dumbbells, barbells, cables, or resistance bands.

What muscles do Rear Delt Rows work?

Rear delt rows primarily work the rear deltoid muscles.

However, they also work other muscles, such as the middle trapezius, rhomboids, and rotator cuff muscles.

How many sets and reps should I do for Rear Delt Rows?

Aim for 3–4 sets of 8–12 reps per set. You can also adjust the weight and reps to challenge yourself.

Can beginners perform Rear Delt Rows?

Yes, beginners can perform rear delt rows, but it’s important to start with a lighter weight and focus on proper form.

Are Rear Delt Rows an effective exercise for building shoulder mass?

Yes, Rear Delt Rows are an effective exercise for building shoulder mass, particularly in the rear deltoid muscles.

Takeaways

Now that you know a few variations for your rear delts row, hit the gym and try each one to get the full effect. Don’t limit yourself to variations on this exercise, either.

Seek new and interesting ways to perform all your staple movements so that you never get stuck waiting at the gym, never grow bored, and always keep growing.

Know More About Rear Delt Training

• Rear Delt Fly: Muscles Worked, Benefits, Variations
• 25 Best Rear Delt Exercises for Mass and Strength
• Rear Delt Cable Exercises for Bigger & Stronger Shoulder
• High Cable Rear Delt Fly: Muscle Worked & Alternate
• Rear Delt Cable Fly: Muscle Worked, Tips & Alternate

References

1. Campos YAC, Vianna JM, Guimarães MP, et al. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020;75:5-14. Published 2020 Oct 31. doi:10.2478/hukin-2020-0033

2. Ronai, Peter MS, CSCS, RCEP: Exercise Modifications and Strategies to Enhance Shoulder Function. Strength and Conditioning Journal: August 2005 – Volume 27 – Issue 4 – p 36-45

3. Botton C, Wilhelm E, Ughini C, Pinto R, Lima C. Electromyographical analysis of the deltoid between different strength training exercises. Med Sport. 2013;17:67–71

4. Franke AR, Botton C, Rodrigues R, Pinto R, Lima C. Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises. J Sports Med Phys Fitness. 2015;55:714–721.

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