Rear Delt Inverted Row (on hips)

Stand

Squat

Lie under the bar with your belly aligned beneath it, knees bent

Use a wide overhand grip and turn elbows outward from the start

Walk your feet forward to recline your body at the correct angle

Pull by driving elbows up and out â€” your upper chest contacts the bar at the top

Keep your body rigid and hips off the floor throughout

Instructions

Step-by-step technique

Lie on your back beneath a fixed horizontal bar with your belly directly underneath it.

Bend your knees and place your feet flat on the floor.

Reach up and grasp the bar with a wide overhand grip, turning your elbows outward to the sides.

Walk your feet forward under the bar to position your body at a reclined angle.

Keep your body in a straight line with heels on the floor.

Pull by driving your elbows up and out toward the sides.

Continue until your upper chest contacts the bar.

Lower yourself with control back to the start and repeat.