The rear deltoid machine row mainly targets your rear delts (the back part of your shoulders) and also hits your upper back muscles like the traps and rhomboids.
This exercise is especially helpful for improving posture, strengthening shoulder stability, and balance shoulder development.
Table of Contents
How to Do
- Adjust the machine seat and chest pad so that your chest is comfortably pressed against the pad, and your feet are flat on the ground or the footrests.
- Grasp the handles with an overhand grip (palms facing down).
- Pull the handles back towards your body in a controlled manner and concentrate on squeezing your rear deltoids and upper back muscles.
- Hold the position briefly at the end of the movement to maximize the contraction in your rear deltoids.
- Slowly return your arms to the starting position.
- Do 10–15 repetitions for 2–3 sets.
Tips and Form
- You should keep your elbows outward and slightly upward, forming a “W” shape. The motion should resemble rowing, but the emphasis should be on the rear delts rather than the lats.
- Keep your shoulders down and away from your ears to prevent strain. Avoid shrugging, which can overwork the trapezius.
- Focus on engaging your rear deltoid throughout the exercise. Visualize the muscles contracting as you pull the handles back.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.