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Chest Supported Rear Delt Row is a targeted exercise to strengthen the back of the shoulders (rear delts), upper back, and rotator cuff. By performing the exercise with chest support on a bench, you can fully focus on the shoulder and upper back muscles without straining the lower back.

Correct Execution and Technique

Here's how to perform the Chest Supported Rear Delt Row with the right technique:

1. Set an incline bench to a 30-45 degree angle, and lie down with your chest against the bench. Keep your feet firmly placed on the floor.
2. Hold a dumbbell in each hand with your arms hanging straight down toward the floor and your palms facing backward.
3. Keep your back neutral and squeeze your shoulder blades together. Lift the dumbbells up and out with your elbows at a 90-degree angle, pointing outward.
4. Slowly lower the dumbbells back to the starting position with control, and repeat the movement.

Keep your shoulder blades back throughout the movement, and focus on using the rear shoulders to lift the dumbbells, avoiding using your back or neck.

Video Tutorial for Chest Supported Rear Delt Row

See the video below for a visual guide to correctly performing the Chest Supported Rear Delt Row. The video shows the right technique for maximum muscle activation and stability.

Common Mistakes

Here are some common mistakes that can occur during the Chest Supported Rear Delt Row and how to avoid them:

• Too much pull with the back: Focus on using the back of the shoulders, and avoid letting your back take over the movement. Keep your chest tight against the bench to minimize back activity.
• Elbows too high: Lift your elbows at a controlled angle, avoiding letting them go higher than shoulder height.
• Too fast a movement: Perform the movement slowly and controlled for better muscle activation and to avoid injury.

Modifications and Variations

Here are some ways to vary the Chest Supported Rear Delt Row to adjust the intensity to your level:

• Single Arm Chest Supported Row: Perform the exercise with one arm at a time to build symmetry and isolate each side of the back.
• Chest Supported Rear Delt Row with Cables: Use a cable machine instead of dumbbells for smooth resistance throughout the movement.
• Higher angle on the bench: Adjust the bench to a slightly higher angle to place more emphasis on the upper back muscles.

Number of Sets and Repetitions

To strengthen the rear deltoids and upper back, it is recommended to perform 3 sets of 10-15 repetitions. Choose a weight that allows you to maintain proper technique and full control.

Breathing Technique

Maintain control by exhaling as you lift the dumbbells up and out, and inhaling as you lower them back to the starting position. Focusing on your breath helps you maintain a stable core and improves muscle activation.