Rear Delt Inverted Row (high bar)

Stand

Squat

Stand facing the bar; step close so your chest makes contact before gripping

Use a wide overhand grip with elbows raised up to shoulder height from the start

Walk your feet forward until your body is reclined at an angle

Pull by driving your elbows up and out â€” not back like a standard row

Keep your body rigid as a plank; do not let your hips sag or drop

Instructions

Step-by-step technique

Face a horizontal bar set at lower-to-upper chest height.

Step toward the bar so your chest makes contact with it.

Grasp the bar with a wide overhand grip and raise your elbows up to shoulder height.

Walk your feet forward until your body is fully reclined â€” legs, hips, and spine in a straight line.

Hang with straight arms, heels on the floor, body rigid.

Pull your body up by driving your elbows up and out to the sides.

Continue until your chest touches the bar.

Lower yourself slowly back to the start and repeat.