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Suspension Single Arm Rear Delt Row

Suspension Single Arm Rear Delt Row

The Suspension Single Arm Rear Delt Row is an effective exercise that targets the muscles in your upper back and shoulders, specifically the rear deltoids. This exercise is performed using a suspension trainer, which consists of two hanging straps that can be adjusted in length. By gripping one strap with your hand and leaning back while keeping your body in a straight line, you create resistance against your back muscles as you row your arm backward. The rear deltoids play a crucial role in maintaining good posture and shoulder stability. Developing strength in these muscles can help alleviate upper back pain, improve shoulder function, and enhance overall upper body aesthetics. The Suspension Single Arm Rear Delt Row is an excellent exercise for this purpose, as it isolates and targets the rear deltoids effectively. To perform this exercise, you'll need a suspension trainer securely attached to a stable support, such as a door or a sturdy anchor point. Start by gripping the strap with one hand and walking forward until your body is at a slight angle. Keep your feet hip-width apart and your core engaged throughout the movement. With your arm extended and elbow slightly bent, initiate the movement by retracting your shoulder blade and pulling your elbow back, squeezing your shoulder blade towards your spine. Pause briefly at the peak contraction, then slowly return to the starting position. The Suspension Single Arm Rear Delt Row can be modified to increase or decrease the difficulty based on your fitness level. Adjusting the angle of your body, the length of the suspension straps, or adding resistance can make the exercise more challenging. Remember to maintain proper form throughout the movement, avoiding any jerking or excessive swinging. Incorporate the Suspension Single Arm Rear Delt Row into your upper body or back training routine to strengthen your rear deltoids, improve posture, and enhance overall shoulder function. As with any new exercise, start with lighter resistance and gradually increase as you become more comfortable and proficient. With consistency and proper form, this exercise can help you achieve a stronger and more defined upper back.


  • Start by setting up suspension straps at an appropriate height, one for each arm.
  • Stand facing away from the straps with your arms extended forward and grab the handles with an overhand grip.
  • Walk your feet forward, leaning back slightly, until your body is at a slight diagonal angle.
  • Keep your core engaged, shoulder blades pulled back, and maintain a straight back throughout the exercise.
  • Begin the movement by pulling one arm back, squeezing your shoulder blade as you do so.
  • Focus on activating your rear deltoid muscle as you reach the top of the movement.
  • Pause for a moment at the top, then carefully return your arm to the starting position.
  • Repeat the movement with the opposite arm, alternating between arms for the desired number of repetitions.
  • Keep a controlled pace, maintaining proper form and control throughout the exercise.
  • Remember to breathe steadily and avoid straining your neck or using excessive momentum during the movement.

Tips & Tricks

  • Ensure proper form and technique to target the rear deltoid effectively.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your shoulder blades pulled down and back to maximize activation of the rear deltoid.
  • Focus on a slow and controlled movement, avoiding any momentum or swinging.
  • Experiment with different hand positions and grips to find what feels most comfortable and effective for you.
  • Incorporate progressive overload by gradually increasing the weight or difficulty of the exercise over time.
  • Include other exercises that target the posterior deltoids, such as face pulls or bent-over lateral raises, to ensure balanced shoulder development.
  • Prioritize proper nutrition and hydration to support muscle recovery and growth.
  • Get adequate rest and recovery between workouts to allow your muscles to repair and grow.
  • Listen to your body and modify the exercise as needed to accommodate any limitations or injuries.


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