Is The Rear Delt Row A Back Exercise?

Is The Rear Delt Row A Back Exercise?

So, is the rear delt row a back exercise?

Yes.

The rear delt row works several back muscles in addition to the rear delts.

Even though the rear delts are part of the shoulders, they are used in pulling movements with the back muscles.

The Rear Delt Row Is A Back Exercise
The Rear Delt Row Is A Back Exercise

What Are Rear Delts?

The rear delts (posterior deltoids) are muscles located at the back of the shoulders.

There are three parts of the shoulder: anterior (front) deltoid, medial (side/middle) deltoid, and posterior (back) deltoid, which is commonly called the ‘rear delt.’

The rear delt is a prominent muscle that serves many functions for the body and is relevant in bodybuilding.

Rear-Delt Anatomical Function

Rear delts are responsible for aiding in pulling movements. Due to this fact, many people include rear-delt exercises on their pull/back part of their split. However, doing rear delts with shoulder is common too.

Rear delts are necessary for shoulder stability and also retract the shoulders which is important for good posture.

There are many benefits to strengthening this muscle.

Optimal Plane Of Movement For The Rear Delts

To understand the optimal plane of movement for the rear delts, it is first necessary to understand the anatomical function of the muscle (read the section above).

The rear delts’ optimal plane of movement is pulling with the arms at roughly a 45° angle (relative to the thorax).

To get a better visual and a deeper understanding of this concept, watch this video by Jeremy Ethier on Youtube.

Are Rear Delt Rows Optimal?

To understand the optimal plane of movement for the rear delts, it is first necessary to understand the anatomical function of the muscle (read the section above).

The rear delts’ optimal plane of movement is pulling with the arms at roughly a 45° angle (relative to the thorax).

Done correctly, the rear delt rows are optimal. For the best contraction, I recommend doing them with a cable. That being said, rear delt rows with dumbbells are also great exercise.

So, Are Rear Delt Rows A Back Exercise?

Yes.

Rear delt rows work back muscles such as the rhomboids, upper and lower traps, and the lats. The biceps are also active during this exercise.

Rear delt rows are also technically a shoulder exercise since the rear delt makes up part of the shoulder. However, in a typical PPL split it makes much more sense to include rear delt rows with back than shoulders.

This conundrum leads several to do shoulder with back rather than with chest.

How To Perform Rear Delt Rows

How To Perform Rear Delt Fly With Cable Tower

In my opinion, the rear delt cable fly is the best exercise for targeting the rear delts. Therefore, the cable tower is the best rear delt machine.

The Rear Delt Row Is A Back Exercise: Related Content

Which Machine Is Best For Rear Delts?

The rear delt cable fly is the most optimal exercise for targeting the rear delts. This makes cable towers the best rear delts machine.

In general, cable towers are great for isolating resistance training.

Learn more about this topic here.

Do Pull-Ups Work The Rear Delts?

Since a primary function of the rear delts is assisting pulling movements, pull-ups definitely work the rear delts.

However, other muscles such as the lats, biceps, and rhomboids, are heavily involved in this movement.

Click here to keep reading.

Which Muscles Are Near The Delts?

There are three sections of the shoulder (deltoid), the anterior, medial, and posterior portions.

Learn which muscles surround them here.

Does Elliptical Build Muscle?

No.

Since the elliptical does not put enough stress on the muscles to generate microtears, it is not capable of aiding muscle growth.

Learn more about this here.

Sarcoplasmic vs Myofibrillar Hypertrophy

Hypertrophy is a term that describes exercise-induced muscle growth. However, there is more than one type of hypertrophy.

Learn about them here.

Is The V-Bar Optimal For Triceps Pushdowns?

Yes.

The V-Bar is one of the more effective attachments for triceps pushdowns.

Using the V-Bar allows the arm to travel in an optimal plane of movement.

Learn more about this topic here.

Rear Delt Machine
Rear Delt Machine

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