Rows are a common exercise that targets the back muscles, but many people wonder if they also work the rear deltoids. The rear deltoids are one of the three heads of the shoulder muscles, and they are responsible for shoulder extension, transverse extension, and lateral rotation. In this article, we will explore whether rows work the rear delts.
What are Rows?
Rows are a weightlifting exercise that targets the muscles of the back. There are many variations of rows, including barbell rows, dumbbell rows, and cable rows. The basic movement of a row involves pulling a weight towards your body, and then lowering it back down. Rows are a compound exercise, which means that they work multiple muscle groups at once.
Do Rows Work Rear Delts?
Rows primarily work the muscles of the back, including the lats, traps, and rhomboids. However, depending on the variation of the row and the technique used, they can also work the rear deltoids. For example, a wide-grip row or a row that involves pulling the weight towards the upper chest can activate the rear delts more than a narrow-grip row. Additionally, using proper form and engaging the shoulders during the exercise can also help target the rear delts.
Benefits of Working Rear Delts
Strengthening the rear delts can have several benefits, including improving posture, reducing the risk of shoulder injuries, and enhancing athletic performance. Strong rear delts can also help with everyday movements, such as reaching for objects or lifting groceries. Additionally, working the rear delts can help create a more balanced and proportionate physique.
Other Exercises for Rear Delts
If you want to specifically target the rear delts, there are several exercises that you can do in addition to rows. These include:
- Reverse flyes
- Rear delt raises
- Face pulls
- Band pull-aparts
Conclusion
While rows primarily work the muscles of the back, they can also activate the rear deltoids depending on the variation of the row and the technique used. However, if you want to specifically target the rear delts, it is best to incorporate additional exercises into your workout routine. Strengthening the rear delts can have several benefits, including improving posture, reducing the risk of shoulder injuries, and enhancing athletic performance.