Rear Delt Row with Bed Sheet Exercise Guide
Exercise Profile
- Target
- Infraspinatus
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Infraspinatus
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Latissimus Dorsi, Teres Major, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Sheet Row, Row with Sheet
Visualised Target Muscle Groups
Front
Back
How to: Rear Delt Row with Bed Sheet
- Secure a bed sheet under your feet, holding both ends with your hands.
- Lean back slightly with your torso at about a 45-degree angle.
- Pull the ends of the sheet towards your torso, squeezing your shoulder blades together.
- Slowly lower the sheet back to the starting position and repeat.
Common Mistakes
- Using momentum instead of muscle strength to lift.
- Overextending the back during the exercise.
- Not fully engaging the back muscles.
Modifications
- Perform the exercise seated to reduce strain on the lower back.
- Use a resistance band instead of a bed sheet for easier grip.
Tips
- Maintain a neutral spine during the entire movement.
- Focus on squeezing the shoulder blades together at the top of the movement.
- Keep the elbows close to the body.
Rear Delt Row with Bed Sheet Alternatives
Tags
back
strength
shoulders
bodyweight
upper body
row
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