This exercise targets the rear deltoids, as well as the middle back muscles.
- +Strengthens rear shoulders and upper back
- +Improves pulling posture and control
- –Risk of injury if done incorrectly
- –Not suitable for people with back issues
This exercise targets:
Shoulders
Rear Delts
Side Delts
Rotator Cuff
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand hip-width, soft knees; hinge at hips to about 45°, keep back flat
- Grip bar overhand just outside shoulders; wrists straight, arms hanging
- Brace core; set shoulders down and back; neck neutral
- Row bar toward upper ribs/lower chest with elbows flared 60–80°
- Lead with elbows; squeeze rear delts at the top
- Avoid shrugging, jerking, or using momentum
- Lower slowly until arms nearly straight, keeping tension
- Breathe: exhale as you row up, inhale as you lower; start light to learn form
