Chest supported rear shared rows

Chest Supported Rear Delt Rows is a targeted exercise that strengthens the back of the shoulders (posterior deltoids), as well as the upper back and trapezius. The exercise is particularly effective as the chest support helps eliminate momentum and focuses the load on the desired muscles. This makes it a gentle but powerful exercise for the upper body.

Correct technique

Follow these steps to perform Chest Supported Rear Delt Rows correctly:

  1. Set an adjustable bench at a slight incline and lie down with your chest against the bench.
  2. Hold a dumbbell in each hand with the arms hanging naturally down and the palms facing each other (neutral grip).
  3. Pull the dumbbells up and out to the sides so that the elbows point away from the body and you feel activation in the back of the shoulders.
  4. Squeeze the shoulder blades together at the top of the movement, then slowly lower the weights back to the starting position.
  5. Repeat for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for Chest Supported Rear Delt Rows to help you hit the back of the shoulders effectively.

Common errors

Avoid these mistakes to ensure maximum effect and avoid damage:

  • Too much weight: Use a weight you can lift with control to focus on the back of the shoulders without activating other muscle groups unnecessarily.
  • Swinging movements: Keep the movement slow and controlled to ensure that you do not use momentum.
  • Lack of shoulder blade squeeze: Be sure to squeeze the shoulder blades together at the top of the movement for full muscle activation.

Modifications and Variations

Adapt Chest Supported Rear Delt Rows to your level or goal:

  • Beginner: Use lighter dumbbells or perform the exercise with only one hand at a time for better focus and control.
  • Advanced: Add a pause at the top of the movement to increase muscle tension and improve muscle endurance.
  • Alternative: Perform Rear Delt Rows without a chest support to involve the core more, but be careful to maintain proper form.

Reps and sets

Aim to perform 3 sets of 10-12 repetitions . Adjust the weight so that you feel challenged but can still maintain proper form through all sets.

Breathing

Inhale as you lower the dumbbells and exhale as you lift them up. Controlled breathing helps maintain stability and focus during the exercise.

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