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TRAIN THE SAME BODY PART

ALL SHOULDERS EXERCISES

01Dumbbell Shoulder Press4 × 8–1002Lateral Raise4 × 1203Arnold Press3 × 8–1004Front Raise3 × 1205Reverse Fly3 × 12–1506Cable Upright Row3 × 1007Face Pull3 × 1508Landmine Press3 × 10 / side09Dumbbell Shrug3 × 1210Wall Slide3 × 1211Barbell Military Press4 × 6–812Machine Shoulder Press3 × 8–1013Cable Lateral Raise3 × 12 / side14Leaning Lateral Raise3 × 12 / side15Rear-Delt Row3 × 10–1216Reverse Pec Deck3 × 12–1517Incline Y-Raise3 × 1218Cuban Press3 × 1019Bottoms-Up Kettlebell Press3 × 8 / side20Plate Front Raise3 × 12

SHOULDERS / CONTROL

Rear-Delt Row

A shoulder-focused exercise for strong, controlled movement around the shoulder joint.

SETS / REPS3 × 10–12
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Rear-Delt Row reference. Follow the setup, controlled working path, return, and reset with the same form.

Rear-Delt Row technique — set position

01SETBuild a stable starting position.

Rear-Delt Row technique — brace position

02BRACECreate tension before moving.

Rear-Delt Row technique — lower position

03LOWEREnter the range with control.

Rear-Delt Row technique — work position

04WORKMove through the strongest path.

Rear-Delt Row technique — return position

05RETURNControl the return phase.

Rear-Delt Row technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Neck stays relaxed
  • No swinging
  • Control the lowering
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not press through pinching or sharp shoulder pain.
  • Do not lean back or use the legs unless the variation requires it.
  • Do not swing the weight through the difficult range.

STEP BY STEP

MOVE WITH CONTROL.

  1. Stand or sit tall with ribs stacked over the pelvis.
  2. Initiate the movement without shrugging.
  3. Use the planned range with soft, controlled elbows.
  4. Lower slowly and reset before the next repetition.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.