How to Do Rear Deltoid Rows
Rear deltoid rows are a great way to work parts of your upper body, letting you go from "bony" to "broad shouldered" in no time.
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You Will Need
- A barbell
- A cambered curl bar
Steps
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Always consult a physician before attempting any exercise program.
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Step 1
Stand & hold barbell
Stand holding a barbell with your palms facing your thighs and both your hands and feet shoulder width apart.
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By keeping your hands wide, you focus more on your shoulders and less on your trapezius muscles, which connect to your neck.
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Step 2
Lift barbell straight up
Without bending, smoothly lift the barbell straight up until it reaches chin height.
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Step 3
Lower barbell
Slowly lower the barbell.
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To make this lift easier on your wrists, try using a cambered curl bar that's articulated to allow for a more natural grip.
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Step 4
Repeat
Repeat until you can't maintain proper form—either your back starts to weaken or you can't raise the bar to chin height. When that happens, set the bar down.
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The triangular deltoid muscle gets its name from the Greek letter delta, which is a triangle.
