Chest supported rear shared rows

Chest-supported Rear Delt Row is a targeted exercise to strengthen the back of the shoulders (rear delts), upper back , and rotator cuff . By performing the exercise with a chest support on a bench, you can fully focus on the shoulder and upper back muscles without straining the lower back.

Correct Execution and Technique

How to perform the Chest-Supported Rear Delt Row with the correct technique:

1. Set an incline bench to a 30-45 degree angle, and lie down with your chest against the bench. Let your feet be firmly placed on the floor.
2. Hold a dumbbell in each hand with your arms hanging straight down towards the floor and palms facing backwards.
3. Keep your back neutral and pull your shoulder blades together. Raise the dumbbells up and out with your elbows at a 90-degree angle so they point outward.
4. Slowly lower the dumbbells back to the starting position with control and repeat the movement.

Keep your shoulder blades back throughout the movement, and focus on using your back shoulders to lift the dumbbells, without using your back or neck.

Video tutorial for Chest Supported Rear Delt Row

Watch the video below for a visual guide to the correct execution of the Chest-Supported Rear Delt Row . The video shows the correct technique for maximum muscle activation and stability.

Common Errors

Here are some common mistakes that can occur during the Chest-Supported Rear Delt Row and how to avoid them:

• Too much pull with the back: Focus on using the back of the shoulders, and avoid letting the back take over the movement. Keep your chest close to the bench to minimize back activity.
• Too high elbow meetings: Raise your elbows at a controlled angle, avoid letting them go higher than shoulder height.
• For fast movement: Perform the movement slowly and controlled for better muscle activation and to avoid injuries.

Modifications and Variations

Here are some ways to vary the Chest Supported Rear Delt Row to adjust the intensity to your level:

• One Arm Chest Supported Row: Perform the exercise with one arm at a time to build symmetry and isolate each side of the back.
• Chest-Supported Rear Delt Row with Cables: Use a cable machine instead of dumbbells for an even resistance throughout the movement.
• Higher angle of the bench: Adjust the bench to a slightly higher angle to put more emphasis on the upper back muscles.

Number of Sets and Repetitions

To strengthen the rear deltoids and upper back, it is recommended to perform 3 sets of 10-15 repetitions . Choose a weight that allows you to maintain correct technique and full control.

Breathing technique

Maintain control by exhaling as you lift the dumbbells up and out and inhaling as you lower them back to the starting position. Focusing on your breath helps you maintain a stable core and improve muscle activation.