Suspension Single Arm Rear Delt Row
- Zielmuskel
- Deltoid Posterior
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Suspension
- Körperregion
- Shoulders
- Typ
- Strength
The Suspension Single Arm Rear Delt Row targets the posterior deltoid using a single suspension handle, with assistance from the brachialis, brachioradialis, lateral deltoid, infraspinatus, teres minor, and middle and lower trapezius fibers. The unilateral setup exposes and corrects shoulder imbalances while demanding greater core stability than bilateral variations, making it a reliable accessory for rear delt development and shoulder health.
Suspension Single Arm Rear Delt Row: So führst du sie aus
- 1Set the suspension strap to mid-length and stand facing the anchor point. Grip one handle in your working hand and let your free arm hang at your side.
- 2Walk your feet forward and lean back until your body is at roughly a 45-degree angle, arm fully extended toward the anchor. Keep your feet hip-width apart for balance.
- 3Brace your core, squeeze your glutes, and maintain a straight line from head to heels throughout the movement.
- 4Initiate the pull by driving your elbow out and up to the side — not back toward your hip — at roughly shoulder height. Keep your palm facing inward or slightly downward.
- 5Continue pulling until your elbow is bent to about 90 degrees and your upper arm is at or slightly above shoulder level. Your hand should be near your shoulder at the top.
- 6Pause briefly at the top and squeeze the rear delt and mid-back.
- 7Slowly lower your body back to the start position with your arm fully extended. Control the descent over 2–3 seconds.
- 8Complete all reps on one side, then switch hands and repeat.
Technik-Tipps
- Keep the elbow flared out to the side, not tucked toward the body — the posterior deltoid is most active when the upper arm is abducted at or near shoulder height.
- Think of leading with your elbow rather than your hand; this reduces the tendency to pull with the biceps and keeps the rear delt engaged.
- Use a shallower lean angle (feet further from the anchor) to make the exercise easier; walk feet forward for a steeper angle and more load.
- Keep your head in a neutral position — avoid letting it drop forward, which can round the upper back and shift the load away from the target muscles.
- Exhale during the pull, inhale during the lowering phase.
Häufige Fehler
- Pulling the elbow toward the hip instead of out to the side — this turns the movement into a standard row that emphasizes the lats rather than the posterior deltoid.
- Letting the hips drop or pike during the rep — a sagging or raised hip signals a loss of core tension, which destabilizes the shoulder girdle and reduces the quality of each rep.
- Using momentum by swinging the torso — body swinging substitutes hip drive for rear delt work, cutting the actual stimulus to the target muscle.
- Gripping too tightly with the free hand or bracing against the leg — the working shoulder should bear the full load; any counter-brace reduces the unilateral challenge.
- Shortening the range of motion by stopping the lowering phase early — a fully extended arm at the bottom is necessary to achieve a proper stretch on the posterior deltoid and infraspinatus before each rep.
Häufig gestellte Fragen
What muscles does the Suspension Single Arm Rear Delt Row work?
The primary muscle is the posterior deltoid. The brachialis, brachioradialis, lateral deltoid, infraspinatus, teres minor, and the middle and lower trapezius fibers all assist as synergists.
How is this exercise different from a regular suspension row?
A standard suspension row targets the latissimus dorsi and pulls the elbows toward the hips. This single-arm variation flares the elbow out to shoulder height to isolate the posterior deltoid, and the unilateral grip adds a significant core anti-rotation demand.
Is the Suspension Single Arm Rear Delt Row good for beginners?
Yes, beginners can start with a shallow lean angle to reduce load. The elbow path is the most important technique cue — practice it with minimal body weight before progressing to a steeper angle.
How many sets and reps should I do?
3–4 sets of 10–15 reps per side is a practical starting range. Rear delt exercises often respond well to moderate-to-higher rep ranges, so aim for a tempo where you can feel the muscle contract and stretch on each rep.
What is a good alternative to the Suspension Single Arm Rear Delt Row?
The dumbbell rear lateral raise and the cable face pull target similar musculature. On the suspension trainer, the bilateral suspension rear delt row is a regression if the unilateral version feels too unstable.
