SHOULDERS · ISOLATION
Chest-Supported Rear Delt Row
A chest-supported row using an outward elbow path to emphasize the rear shoulders.
Primary musclesRear delts, Upper back
Secondary musclesBiceps
EquipmentDumbbells, Incline bench
DifficultyBeginner · Horizontal Pull
How to perform
- Lie face down on an incline bench.
- Pull the dumbbells with elbows flared comfortably outward.
- Lower slowly without shrugging.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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