Exercise Library
Incline Bench Rear Delt Row
Lie prone on an incline bench with a dumbbell in each hand. Keeping the palms facing back, row the elbows up and out to the sides close to perpendicular to the body, squeezing the shoulders blades together at the top, then lower under control.
Purpose
The incline bench rear delt row trains the posterior and lateral delts as well as most of the upper back musculature to a lesser degree. Lying on a bench forces a stricter movement, which will keep the focus on the posterior delts. Keeping the elbows out more perpendicular to the body emphasizes the rear delts more than the conventional rowing motion.
Programming
Generally 10-20 reps are appropriate. Weights will typically be much lighter than expected because of the relative weakness of the posterior delts combined with the necessarily strict movement.
Purpose
The incline bench rear delt row trains the posterior and lateral delts as well as most of the upper back musculature to a lesser degree. Lying on a bench forces a stricter movement, which will keep the focus on the posterior delts. Keeping the elbows out more perpendicular to the body emphasizes the rear delts more than the conventional rowing motion.
Programming
Generally 10-20 reps are appropriate. Weights will typically be much lighter than expected because of the relative weakness of the posterior delts combined with the necessarily strict movement.
