Barbell Incline Rear Delt Row
Description
The barbell incline rear delt row is performed lying chest-down on an incline bench while rowing a barbell with wide elbows. The chest support eliminates lower back stress and body english, and the wide elbow path targets the rear delts and rhomboids rather than the lats.
Muscle Group
Equipment Required
Barbell Incline Rear Delt Row Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with your chest supported.
- Hold a barbell hanging down toward the floor with both hands, palms facing back.
- Pull your shoulders back and engage your upper back.
- Row the bar up by driving your elbows out wide and back.
- The path should be more horizontal than a standard row.
- Squeeze your shoulder blades together at the top.
- Lower the bar back down with control to a full stretch.
Barbell Incline Rear Delt Row Form & Visual
Barbell Incline Rear Delt Row Benefits
- Strict rear delt and rhomboid isolation
- Chest support eliminates lower back stress
- Wide elbow path differs from standard rows
- Builds posterior shoulder strength
- Improves posture
- Useful for shoulder balance work
Barbell Incline Rear Delt Row Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and lower)
- Infraspinatus
- Teres minor
Barbell Incline Rear Delt Row Variations & Alternatives
- Chest Supported Row
- Bent Over Rear Delt Row
- Face Pull
- Reverse Fly
