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With a dumbbell in each hand, bend the knees and hinge at the hips to place your forehead on the top of an incline bench from the back. Keeping the palms facing back, row the elbows up and out to the sides close to perpendicular to the body, squeezing the shoulders blades together at the top, then lower under control.
Purpose
The head-supported rear delt row trains the posterior and lateral delts as well as most of the upper back musculature to a lesser degree. Supporting the head on a bench forces a stricter movement, which will keep the focus on the posterior delts, but allows somewhat more cheating than the incline bench rear delt fly. Keeping the elbows out more perpendicular to the body emphasizes the rear delts more than the conventional rowing motion.
Programming
Generally 10-20 reps are appropriate. Weights will typically be much lighter than expected because of the relative weakness of the posterior delts combined with the necessarily strict movement.
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