Rear Delt Dumbbell Row

Rear Delts: The Best Muscle Group Used For Rows?

The rear delts are one of the best muscle groups used for rows because they have great size, strength, and endurance. They also have good range of motion (ROM) which means it takes less effort to perform them than other muscles involved in the exercise. Most people don’t realize that there are many different types of back muscles. There are the erector spinae, external rotators, internal rotators, and spinal extensors. These muscles all work together to stabilize your spine during movement. When performing any type of exercise involving these muscles, you want to keep the ROM as short as possible so that they can do their job effectively without fatigue or injury. If you shorten the ROM too much then you risk damaging your back or causing injury.

There are two main reasons why the rear delts are used for rows. First, they have great size and strength. Second, they have a long ROM which allows them to produce maximum force with minimal effort. This combination makes them ideal for rows since it requires little effort to pull heavy weights off the floor.

The problem is that most people don’t train their rear delts enough!

The Best Rear Delt Exercises

These are some of the best rear delt exercises to train the muscles which are used during rows. You can also do these exercises in a number of different ways. You can add bands or chains to increase the resistance as you pull the weight towards your body. This allows you to use heavier weights and helps you keep your form even as you fatigue.

You can also do these exercises on different pieces of equipment to train the rear delts more effectively.

Rear Delt Dumbbell Fly (machine or standing)

Rear Delt Upright Row (dumbbell or barbell)

Seated Rear Delt Row (machine)

Rear Delt Dumbbell Raise (standing or seated)

These are just a few of the best rear delt exercises to use during your training sessions. You can mix up the order in which you do them or add some variety by using different types of equipment. These exercises are great for building the rear delt muscles. However, you also need to make sure that you’re eating enough food to fuel your body during your training sessions.

Rear Delt Dumbbell Row - Picture

It’s also a good idea to eat some protein before and after your workouts. This helps prevent muscle breakdown and speeds up muscle recovery time.

Rear Delt Dumbbell Fly (machine or standing)

When you do rear delt dumbbell fly, you’ll be using both arms at the same time. Pick up two dumbbells and hold them at your sides. Extend both arms behind your body until they’re at 90-degree angles relative to your torso. Keep your shoulders relaxed and bend your elbows slightly as you bring the weights back towards your body.

Sources & references used in this article:

Electromyographic analysis pf the deltoid muscle during various shoulder exercises by SP Sweeney – 2014 –

Low row exercise machine by GA Jones – US Patent 5,135,456, 1992 – Google Patents

Rear deltoid and rowing exercise machine and method of exercising by R Simonson – US Patent 5,620,402, 1997 – Google Patents

Smart Dumbbell Lifting: Iso-Dynamic Training by J Date, K Level –

Isometric training can be difficult and tedious, but you can reap its benefits with this overload technique. Pick up two dumbbells and start moving one of them! by N Tumminello –

6 Grip Tips to Build More Muscle by NT T-Nation –

Accelerometer vs. electromyogram in activity recognition by H Koskimaki, P Siirtola – 2016 –

Recognizing Unseen Gym Activities from Streaming Data-Accelerometer Vs. Electromyogram by H Koskimäki, P Siirtola – Distributed Computing and Artificial Intelligence …, 2016 – Springer