How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Rear Delt Row
Chest-supported or hinged, elbows high, small bells.
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Shoulders · Back · Dumbbell, Cable
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3 × 12–15.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Row toward the chest with elbows at 90°, squeeze rear delts.
Cues
- Don’t shrug
- Don’t use the hips
- Pause
Common mistakes
- Turning it into a regular row
- Momentum
- Neck crane
Home swap
Rear-delt fly
