Exercise
REAR DELT INVERTED ROW (ON HIPS)
Form cues
About
A horizontal pulling variation performed with hips resting on a bench or bar, targeting the rear deltoids and upper back with a wide elbow flare.
Instructions
Step-by-step technique
Set up the barbell position
Adjust a barbell in a rack to roughly waist height and position yourself underneath it while lying on your back. Place a bench behind you to support your hips, keeping your knees bent and your feet firmly planted on the floor to stabilize your body.
belly under the barEstablish your wide grip
Reach up and grasp the bar with an overhand grip wider than shoulder-width apart to encourage the necessary elbow flare. Ensure your wrists remain neutral and your upper back is braced against the bench to create a stable foundation for the pulling movement.
wide grip, palms forwardRecline into the starting position
Walk your feet slightly forward to create a reclined angle that challenges your upper back muscles while maintaining a rigid torso. Lift your hips off the bench or floor to ensure your body forms a straight line from your head to your knees throughout the entire set.
body rigid, hips upInitiate the pulling movement
Pull yourself upward by driving your elbows out to the sides rather than tucking them against your ribs. Focus on retracting your shoulder blades as you move, ensuring your upper chest makes contact with the bar at the peak of the repetition.
elbows out, wide pullControl the lowering phase
Slowly lower your body back to the starting position with a steady, controlled tempo to maintain constant tension on your rear deltoids. Avoid letting your hips sag or your shoulders roll forward, ensuring that your posture remains braced until the arms are fully extended.
slow on the way downCommon mistakes
What goes wrong — and why
Elbows too narrow
Pulling with elbows close to the body shifts stress to the lats instead of the rear delts.
Flare elbows out to 90 degrees from your torso during the pull.
Shrugging shoulders
Elevating the traps removes tension from the rear delts.
Keep shoulders depressed and retract the scapulae at the top of each rep.
Using momentum
Swinging the hips makes the movement easier but reduces rear delt activation.
Keep hips still and controlled throughout each repetition.
Variations · Progressions · Regressions
Adaptations for every level
Face Pull
Use a cable machine with a rope attachment to train the same pulling pattern with adjustable load.
Rear Delt Inverted Row (high bar)
Perform on a higher bar to change the angle and increase range of motion.
Weighted Inverted Row
Add a weight plate on the chest to increase resistance.