Rear Delt Rows: Technique, Variations, and Common Mistakes

How to do rows for rear delts?

To effectively target the rear deltoids with rowing exercises, the primary focus must shift from traditional lat-dominant pulling mechanics to a technique that emphasizes a high elbow path, scapular retraction, and often a wider grip, leveraging the rear deltoid's role in horizontal abduction and external rotation.

Understanding the Rear Deltoid

The posterior deltoid, commonly known as the rear delt, is one of the three heads of the deltoid muscle, originating from the inferior lip of the spine of the scapula and inserting into the deltoid tuberosity of the humerus. Its primary actions include horizontal abduction (pulling the arm away from the midline in the horizontal plane), external rotation of the humerus, and extension of the shoulder joint. Unlike the larger and stronger latissimus dorsi, which excels in vertical pulling and shoulder adduction, the rear deltoid is a smaller muscle that plays a crucial role in shoulder stability, posture, and balanced shoulder development. Neglecting the rear delts can lead to muscular imbalances, poor posture (e.g., rounded shoulders), and increased risk of shoulder injury.

Key Principles for Rear Delt Activation in Rows

To shift the emphasis from the lats and rhomboids to the rear deltoids during rowing movements, several biomechanical principles must be applied:

• High Elbow Path: The most critical modification. Instead of tucking the elbows close to the body (which emphasizes the lats), aim to pull with the elbows pointing outwards and upwards, roughly in line with your shoulders or slightly above. This aligns the line of pull with the rear deltoid's fibers, maximizing its contribution to horizontal abduction.
• Wider Grip: A wider grip, especially with a pronated (overhand) grip, naturally encourages a higher elbow path and external rotation, further engaging the rear delts.
• Scapular Retraction and Posterior Tilt: Focus on pulling your shoulder blades together and slightly down and back. This helps stabilize the shoulder girdle and ensures the rear delts can effectively contribute to the movement.
• Minimize Lat Involvement: Actively try to de-emphasize the lats. This means avoiding heavy loads that force you to recruit larger muscle groups excessively and focusing on the squeeze in the upper back/rear shoulder rather than a powerful pull with the arms.
• Controlled Movement and Mind-Muscle Connection: Perform movements slowly and deliberately, focusing on feeling the contraction in your rear deltoids. Avoid momentum and swinging.

Recommended Row Variations for Rear Delts

While many rowing exercises can be modified, some are inherently better suited for targeting the rear delts:

• Face Pulls:

  • Setup: Attach a rope handle to a high cable pulley. Stand a few feet back, holding the rope with an overhand grip, thumbs pointing towards you.
  • Execution: Initiate the pull by drawing your elbows back and wide, aiming to pull the rope towards your face (specifically, your nose or forehead). As you pull, externally rotate your shoulders so your hands finish with your palms facing the ceiling and elbows high. Squeeze your rear delts and upper back.
  • Why it works: This exercise uniquely combines horizontal abduction with external rotation, both primary functions of the rear deltoid, making it one of the most effective rear delt exercises.

• Reverse Pec Deck Fly (or Rear Delt Fly Machine):

  • Setup: Adjust the machine so your chest is against the pad and your arms are extended forward, gripping the handles. Ensure your shoulders are stable and not rounded forward.
  • Execution: Keeping a slight bend in your elbows, initiate the movement by squeezing your shoulder blades together and pulling the handles out to the sides. Focus on moving your elbows directly backward and wide. Control the negative (return) phase.
  • Why it works: This machine isolates the rear delts by providing a stable platform and a fixed path of motion, minimizing the involvement of other muscles.

• High-Elbow Cable Rows (Seated Cable Row Variation):

  • Setup: Use a wide-grip bar or two single D-handles attached to a low cable pulley. Sit upright with a slight lean back, maintaining a neutral spine.
  • Execution: Instead of pulling towards your lower abdomen, pull the bar/handles towards your upper chest, leading with your elbows. Keep your elbows high and flared out to the sides throughout the movement. Focus on squeezing your shoulder blades together and contracting the rear delts.
  • Why it works: By elevating the elbow path and using a wider grip, the line of pull is adjusted to better align with the rear deltoid fibers.

• Dumbbell Bent-Over Rows (Rear Delt Focus):

  • Setup: Hinge at your hips, maintaining a flat back and a slight bend in your knees. Let dumbbells hang directly below your shoulders.
  • Execution: Instead of pulling the dumbbells towards your hips (for lats), pull them outwards and upwards towards your armpits, leading with your elbows. Keep your elbows high and wide, aiming to get them above your back. Squeeze your shoulder blades together at the top.
  • Why it works: This free-weight variation allows for a natural high elbow path and requires greater stabilization, engaging the rear delts and supporting musculature.

Proper Execution: Technique Nuances for Rear Delt Focus

• Lighten the Load: The rear deltoids are relatively small muscles. Using excessively heavy weight will inevitably lead to compensation from larger, stronger muscles like the lats, trapezius, and rhomboids. Prioritize form and muscle activation over load.
• Initiate with the Shoulder Blades: Think about pulling with your shoulder blades first, rather than just pulling with your arms. This helps ensure proper scapular retraction and engagement of the target muscles.
• Focus on the Squeeze: At the peak of the contraction, consciously squeeze your rear deltoids for a brief moment. This enhances the mind-muscle connection.
• Controlled Eccentric Phase: Do not let the weight simply drop. Control the return phase of the movement (the eccentric portion) to maximize time under tension and further stimulate muscle growth.
• Maintain Posture: Throughout the movement, keep your core engaged, chest up, and spine neutral. Avoid rounding your back or shrugging your shoulders excessively.

Common Mistakes to Avoid

• Using Too Much Weight: As mentioned, this is the primary culprit for shifting tension away from the rear delts.
• Shrugging: Elevating your shoulders towards your ears during the pull recruits the upper traps, taking focus away from the rear delts. Keep your shoulders down and back.
• Elbows Tucked In: This is a lat-dominant row. For rear delts, elbows must be high and wide.
• Excessive Momentum/Swinging: This reduces the work done by the target muscles and increases the risk of injury.
• Lack of Scapular Retraction: If you're just pulling with your arms and not actively pulling your shoulder blades together, you're missing a key component of rear delt activation.

Integrating Rear Delt Rows into Your Program

Rear deltoids are often underdeveloped compared to the anterior and medial deltoids. Incorporating specific rear delt-focused rows into your routine can help achieve balanced shoulder development, improve posture, and enhance overall shoulder health.

• Frequency: Aim for 2-3 sessions per week, either as part of your upper body workouts, pull days, or dedicated shoulder days.
• Volume: Given their smaller size and endurance-oriented fiber type, rear delts often respond well to higher repetitions. Aim for 3-4 sets of 10-20 repetitions for most exercises.
• Placement: Consider placing rear delt exercises early in your workout when you are fresh and can focus on technique and mind-muscle connection, or as accessory work after compound movements.
• Progression: Focus on progressive overload through increased reps, sets, or by gradually increasing the weight while maintaining impeccable form.

Conclusion

Mastering rows for rear delts requires a deliberate shift in technique from traditional pulling patterns. By understanding the anatomy and biomechanics of the posterior deltoid and applying the principles of a high elbow path, wider grip, and focused scapular retraction, you can effectively isolate and strengthen these crucial muscles. Incorporate exercises like face pulls, reverse pec deck flyes, and high-elbow cable rows into your routine with strict form and a mind-muscle connection to build resilient, well-rounded shoulders and improve your overall physique and posture.