Post Delt rows exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Post Delt rows )

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Name of exercise  Resist shld Post Deltoid2 w/mach
Other names of exercise Post Delt rows
Description of exercise Post Delt rows, also known as rear delt rows, are a strength training exercise that primarily targets the muscles in the back of the shoulders, specifically the rear deltoids. To perform this exercise, you will need a set of dumbbells and a bench. Start by sitting on the bench with your feet flat on the ground and your arms extended towards the floor, holding the dumbbells in each hand. Slowly pull the dumbbells towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat for the desired number of repetitions. This exercise helps to improve posture, strengthen the upper back, and increase shoulder stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with hands on handles.
  • Pull arms backward as shown, keeping elbows slightly bent.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Retraction, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper back strength
  • Improved posture
  • Better shoulder stability
  • Targeted rear deltoid muscle development
  • Reduced risk of shoulder injuries
  • Improved pulling strength
  • Increased muscle definition in upper back
  • Improved grip strength
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Post delt rows are a great exercise for targeting the posterior deltoids, but there are certain situations where it should be avoided. Firstly, individuals with pre-existing shoulder injuries or conditions should avoid this exercise as it can put strain on the shoulder joint and exacerbate the injury. Additionally, those with limited shoulder mobility or range of motion should avoid this exercise as it requires a full range of motion to be performed safely and effectively. People with lower back issues should also avoid this exercise as it can put strain on the lower back. Lastly, beginners or those who are not familiar with proper form and technique should avoid this exercise as it can lead to injury if not performed correctly.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your back straight and core engaged
  • Avoid jerky or sudden movements
  • Do not round your shoulders
  • Keep your elbows close to your body
  • Do not pull the weight too high
  • Use a controlled and slow pace
  • Do not hold your breath
  • Use a weight that you can handle comfortably

    • Helpful in Diseases

  • Shoulder injuries
  • Chronic back pain
  • Postural problems
  • Rotator cuff injuries
  • Neck pain
  • Upper back pain

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    Frequently asked questions

     

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