The seated row is a common horizontal pulling exercise targeting the large muscle groups of the posterior torso. The rear deltoids, or posterior deltoids, are muscles at the back of the shoulder that aid in stability, external rotation, and arm extension. This leads many to question whether the standard seated row provides sufficient stimulus to develop the rear delts. The answer depends entirely on the specific technique used, as the rear deltoids can be either minor assistants or primary targets.
Primary Muscle Activation in Seated Rows
The traditional seated cable row, typically performed with a close-grip V-handle and tucked elbows, primarily engages the largest muscles of the back. The Latissimus Dorsi (lats) are the primary movers, extending the shoulder and bringing the arms toward the body. The Rhomboids and middle Trapezius muscles are also recruited to facilitate scapular retraction, pulling the shoulder blades together.
In this conventional setup, the rear deltoids are active, but they function mainly as synergists and stabilizers. Their contribution is secondary to the powerful pull of the lats and the retraction force of the mid-back muscles. The close grip and tucked elbows favor the biomechanical line of pull for the lats, which handle significantly heavier loads than the smaller rear deltoid. Therefore, a standard seated row is primarily a back thickness and lat exercise.
Seated Row Adjustments for Rear Delt Focus
To shift the mechanical focus from the lats to the rear delts, the seated row technique must be intentionally modified to emphasize horizontal abduction. The first adjustment is to use a wide, pronated (overhand) grip, ideally a straight bar or wide-grip attachment. This wider grip placement forces the arms away from the body, changing the angle of pull.
The second change involves the elbow flare and pulling trajectory. Instead of keeping the elbows tucked and pulling toward the lower abdomen, the elbows must be flared out to the sides, aiming for roughly a 90-degree angle relative to the torso. The handle should be pulled high toward the upper chest or sternum, aligning the resistance with the rear deltoid’s function of pulling the arm backward in the horizontal plane.
The intent of the movement must change from pulling with the back to driving the elbows out and back. Focus on the upper arm bone moving horizontally away from the body, which is the primary action of the rear deltoid. To maximize isolation, use a lighter weight that allows for strict form and minimizes assistance from the stronger lats and biceps. Advanced techniques suggest maintaining scapular protraction (keeping the shoulder blades apart) during the pull to further reduce the involvement of the rhomboids and trapezius.
Dedicated Rear Delt Exercises
While the modified seated row can effectively target the rear delts, exercises specifically designed for them often provide superior isolation. These movements typically involve horizontal abduction of the shoulder, which is the rear deltoid’s main function, with minimal contribution from the lats and biceps. Such dedicated exercises are often necessary for comprehensive and balanced shoulder development.
Reverse Pec Deck Fly
The Reverse Pec Deck Fly is effective because the chest support stabilizes the torso, eliminating the ability to use momentum. This isolates the rear delts through a controlled range of motion.
Face Pulls
Face Pulls, performed with a rope attachment pulled toward the face, are beneficial because they incorporate external rotation of the shoulder. This action further stimulates the rear deltoid and the surrounding rotator cuff muscles.
Bent-Over Lateral Raises
Bent-Over Dumbbell Lateral Raises, or chest-supported variations, directly target the posterior fibers by having the user raise the weights out to the side while bent over. Integrating these isolation movements, often with moderate to high repetitions, ensures the rear deltoids receive the direct stimulus required for optimal growth and improved shoulder health.