Itsha.com
Chest Supported Rear Delt Row exercise guide showing 4 movement steps using dumbbell pair and incline bench
Chest Supported Rear Delt Row exercise guide showing 4 movement steps using dumbbell pair and incline bench
Traps4 steps•6s movement guide

Chest Supported Rear Delt Row exercise image and instructions

See how to do Chest Supported Rear Delt Row in a clear 4-step exercise image with concise instructions. Focus: middle traps using dumbbell pair and…

#benchincline#bilateral#compound#dumbbellpair#equipment#middletraps#pronewiththechestsupportedonthedeclaredbench#reardelts#repetition#rhomboids#traps
Read the detailed Chest Supported Rear Delt Row tutorial →

Short instructions

How to do Chest Supported Rear Delt Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Chest Supported Rear Delt Row support with dumbbell pair and incline bench, brace the trunk, set the shoulders away from the ears, and begin with controlled shoulder blades.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and draw the elbows along the declared row path, retracting the shoulder blades without shrugging or extending the lower back.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower or reach the arms forward slowly until the shoulders return to the starting position without collapsing.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Chest Supported Rear Delt Row setup, maintain controlled joint alignment, and stop if the movement causes pain.

Keep exploring

Related traps exercise images

View category →
Cable Y Raise exercise guide showing 4 movement steps using cable station
Traps6s guide

Cable Y Raise exercise image

See how to do Cable Y Raise in a clear 4-step exercise image with concise instructions. Focus: lower traps using cable station.

Focus: Lower traps

Cable Shrug exercise guide showing 4 movement steps using cable station
Traps6s guide

Cable Shrug exercise image

See how to do Cable Shrug in a clear 4-step exercise image with concise instructions. Focus: upper traps using cable station.

Focus: Upper traps

Dumbbell Shrug exercise guide showing 4 movement steps using dumbbell pair
Traps6s guide

Dumbbell Shrug exercise image

See how to do Dumbbell Shrug in a clear 4-step exercise image with concise instructions. Focus: upper traps using dumbbell pair.

Focus: Upper traps

Barbell Shrug exercise guide showing 4 movement steps using barbell
Traps6s guide

Barbell Shrug exercise image

See how to do Barbell Shrug in a clear 4-step exercise image with concise instructions. Focus: upper traps using barbell.

Focus: Upper traps

Prone Trap Raise exercise guide showing 4 movement steps using flat bench and dumbbell pair
Traps6s guide

Prone Trap Raise exercise image

See how to do Prone Trap Raise in a clear 4-step exercise image with concise instructions. Focus: lower traps using flat bench and dumbbell pair.

Focus: Lower traps

Reverse Fly exercise guide showing 4 movement steps using dumbbell pair
Traps6s guide

Reverse Fly exercise image

See how to do Reverse Fly in a clear 4-step exercise image with concise instructions. Focus: middle traps using dumbbell pair.

Focus: Middle traps