Seated Rear Delt Row with One Bumper Plate
Seated rear delt isolation
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit tall holding plate
- Step 2: Hinge slightly forward
- Step 3: Pull plate toward chest
- Step 4: Squeeze rear delts
- Step 5: Lower with control
Equipment
- Bumper plate optional
Coaching tips
Benefits
Seated rear delt isolation
Common mistakes
Using back momentum
Make it harder
Slower tempo
Make it easier
Bent over fly
Breathing
Exhale pulling
Build a workout with this exercise
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