Machine Rear Delt Row

An isolation rowing exercise performed on a machine that targets the rear deltoids and upper back muscles through a pulling motion with bent elbows.

Instructions

1. Sit at the rear delt row machine facing the machine with your back against the pad.
2. Grasp the handles with bent elbows at approximately chest height.
3. Keep your elbows at 90-degree angles throughout the movement.
4. Pull the handles backward, driving your elbows back and squeezing your rear deltoids.
5. Bring your hands toward the sides of your body, creating a rowing motion.
6. Pause briefly at full contraction, feeling the rear delts and middle back engage.
7. Slowly return the handles to the starting position under control.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows at a consistent angle; avoid extending or retracting them excessively.
• Focus on pulling with your rear shoulders and middle back rather than arm strength.
• Maintain proper posture against the pad throughout the entire movement.
• Use a controlled tempo, especially during the return phase.
• Move through the full range of motion for maximum rear delt activation.
• Avoid jerky or momentum-driven movements; maintain smooth, deliberate motion.