The bent over row is a widely used, foundational compound exercise for developing the entire back musculature. This movement involves hinging at the hips and pulling a weight toward the torso, engaging numerous muscle groups simultaneously. While the exercise is primarily known for building back thickness and width, a frequent question among lifters is whether this heavy-duty movement sufficiently targets the smaller, often-neglected rear deltoids. A scientific analysis of the muscle activation patterns during the bent over row can clarify the specific role of the rear deltoid and determine if it is effectively worked.
The Primary Muscles Targeted by Bent Over Rows
The bent over row is primarily a compound exercise designed to work the large muscle groups responsible for pulling the arms toward the trunk. The Latissimus Dorsi, or lats, function as the main engine, especially when using an underhand grip or keeping the elbows tucked close to the body. This large muscle is responsible for shoulder adduction and extension, creating the desired V-taper of the back.
The upper back muscles, specifically the middle and lower Trapezius and the Rhomboids, are heavily engaged during the retraction phase of the movement. These muscles work to pull the shoulder blades together, providing the thickness and density of the upper back. The ability to handle heavy loads makes the bent over row an effective tool for stimulating these large muscle groups. Furthermore, the Biceps brachii also act as synergists, flexing the elbow to assist the pulling motion.
The Rear Deltoid’s Specific Action During the Row
The rear deltoids, or posterior deltoids, are indeed active during the bent over row, contributing to the movement rather than just acting as stabilizers. This muscle’s primary function includes horizontal abduction, which is moving the arm away from the midline of the body, and external rotation of the shoulder.
During the rowing motion, the rear deltoid assists the larger back muscles in pulling the upper arm backward, especially as the elbow moves past the torso. Although the lats and traps handle the bulk of the weight, the posterior deltoid plays an important role in the final degrees of shoulder extension and retraction. This engagement is essential for maintaining proper shoulder mechanics and balance against the larger, anterior muscles of the chest and front shoulder.
Adjusting Row Technique to Maximize Rear Delt Focus
While the rear deltoids are involved in a standard row, a few modifications can shift the emphasis away from the lats and onto the posterior shoulder muscles. The most effective technique involves widening the grip on the barbell, which forces the elbows to flare out to the sides. This change increases the degree of horizontal abduction, the specific action the rear deltoid performs most strongly.
Pulling the bar higher toward the chest or upper abdomen, rather than the lower abdomen, further increases rear delt activation. This high-elbow position reduces the mechanical advantage of the lats, forcing the upper back and rear deltoids to take on a greater load. A neutral grip, where palms face each other, can also be used with dumbbells to facilitate this outwardly flared elbow path.
Chest-Supported Variations
Adjusting the torso angle by using a chest-supported variation, like a Seal Row, can improve isolation by removing the need for lower back stabilization. This allows the lifter to focus entirely on pulling with the upper back and rear deltoids without concern for maintaining a bent-over hip hinge.
Superior Isolation Exercises for Rear Deltoids
While the bent over row can be modified to target the rear deltoids, it is often not the most efficient exercise for maximizing their growth. Due to the compound nature of the row, the larger, stronger muscles of the back and arms will typically fatigue before the smaller rear delts are fully exhausted. Isolation movements allow for a more direct focus, higher repetitions, and a stronger mind-muscle connection.
Recommended Isolation Movements
Exercises like the Reverse Pec Deck Fly offer superior isolation because the machine stabilizes the body, eliminating the need for grip strength and core stabilization. This setup allows the lifter to focus purely on the horizontal abduction movement against a consistent resistance profile.
The Face Pull uses a cable machine and rope attachment, pulling the handles toward the face while externally rotating the shoulder. This movement targets the rear deltoids and the rotator cuff muscles, which is beneficial for overall shoulder health and posture. Dumbbell Rear Delt Flyes, performed bent over or lying face down on an incline bench, are also excellent options for isolating the posterior shoulder head.