Incline Rear Delt Row

Technique

How to perform Incline Rear Delt Row

1. Set an incline bench to roughly 30–45 degrees and lie face‑down with a dumbbell in each hand, arms hanging straight down and palms facing each other.
2. Retract your shoulder blades slightly, brace your core, and keep a soft bend in your knees for stability.
3. This is your starting position.
4. Exhale as you row the dumbbells upward by driving your elbows out and back at about a 45‑degree angle to your torso, focusing on squeezing your rear delts rather than your lats.
5. Pause briefly when the dumbbells reach upper‑rib‑cage level and your shoulder blades are fully retracted, keeping your wrists neutral and avoiding any shrugging.
6. Inhale as you lower the weights back to the starting position under control, allowing your arms to fully extend without letting the dumbbells rest on the floor or bench.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.