Rear Delt Inverted Row (high bar)

Rear Delt Inverted Row (high bar)

Classification

Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull

Instructions

Preparation

Stand facing lower to upper chest height horizontal bar. Step toward bar so chest makes contact. Grasp bar with wide overhand grip. Turn elbows outward to sides. Position feet forward on floor so body is reclined back with legs, hips and spine straight. Position forearms perpendicular to body, orientated forward. Also, position upper arms perpendicular to body, orientated to each side.

Execution

Lower body back until arms are extended straight while keeping body straight and elbows high (upper arm perpendicular to torso). Pull body toward bar until upper arms are just beyond parallel to one another. Return and repeat.

Comments

If elbows fall so upper arms no longer travels perpendicular to trunk, Latissimus Dorsi becomes involved. Elbows should be positioned directly lateral to shoulders at highest position. Pulling bar to lower chest is not sufficient angle to target rear deltoids. A higher bar (ie: lighter resistance) is required than what is required on Inverted Row. Bar height can be adjusted to vary resistance. See Gravity Vectors for greater understanding of how body angle influences resistance. Also known as Body Row or Supine Row.

Easier

Resistance can be reduced by using bar as high as upper chest height. Also consider performing movement on hips.

Harder

Lowering bar so body is closer to floor will make exercise

more challenging.


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