The Ultimate Showdown: Bent Over Row vs Rear Delt Fly for Back and Shoulder Gains

Choosing the right exercises for your back can be a daunting task. With countless options available, it’s easy to feel overwhelmed. Two exercises that often come up in discussions are the bent over row and the **rear delt fly**. Both target the back muscles, but they do so in different ways. This blog post will dive deep into the nuances of each exercise, helping you understand which one is best suited for your goals and fitness level.

Bent Over Row: Building Strength and Power

The bent over row is a compound exercise that involves pulling a weight from the floor to the chest while maintaining a bent-over position. This exercise primarily targets the latissimus dorsi (lats), the large muscles that run along the back, as well as the rhomboids, trapezius, and biceps.

Benefits of the Bent Over Row:

• Strength and Power: The bent over row is a fantastic exercise for building strength and power in the back. It engages multiple muscle groups simultaneously, leading to significant hypertrophy and overall muscle growth.
• Improved Posture: Strengthening the back muscles through bent over rows can help improve posture by pulling the shoulders back and reducing rounded shoulders.
• Increased Functional Strength: The bent over row mimics many everyday movements, such as pulling open doors or lifting heavy objects.
• Versatile Exercise: This exercise can be performed with various equipment, including barbells, dumbbells, cables, and resistance bands.

How to Perform a Bent Over Row:

1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
2. Bend at the hips, keeping your back straight and core engaged.
3. Lower the barbell towards the floor, maintaining a slight bend in your knees.
4. Pull the barbell up to your chest, squeezing your shoulder blades together.
5. Slowly lower the barbell back to the starting position.

Rear Delt Fly: Isolating and Shaping Your Rear Deltoids

The rear delt fly is an isolation exercise that focuses specifically on the rear deltoid muscles, which are located at the back of the shoulders. This exercise helps to develop a more rounded and sculpted look to the shoulders.

Benefits of the Rear Delt Fly:

• Rear Deltoid Isolation: This exercise directly targets the rear deltoids, promoting muscle growth and definition in this often-neglected muscle group.
• Improved Shoulder Stability: Strong rear deltoids contribute to overall shoulder stability, reducing the risk of injuries.
• Enhanced Posture: Strong rear deltoids help to pull the shoulders back, improving posture and reducing forward head posture.
• Versatile Exercise: The rear delt fly can be performed with dumbbells, cables, or resistance bands.

How to Perform a Rear Delt Fly:

1. Stand with feet shoulder-width apart, holding dumbbells in each hand.
2. Bend forward at the hips, keeping your back straight and core engaged.
3. Let your arms hang straight down, with dumbbells pointing towards the floor.
4. Raise your arms out to the sides, keeping your elbows slightly bent.
5. Pause at the top, squeezing your rear deltoids.
6. Slowly lower the dumbbells back to the starting position.

Bent Over Row vs Rear Delt Fly: Choosing the Right Exercise for You

Both the bent over row and the rear delt fly are valuable exercises, but they cater to different goals.

Choose the bent over row if:

• You want to build overall back strength and power.
• You’re looking for a compound exercise that engages multiple muscle groups.
• You need to improve your posture and functional strength.

Choose the rear delt fly if:

• You want to isolate and develop your rear deltoid muscles.
• You’re aiming for a more sculpted and defined shoulder appearance.
• You need to improve shoulder stability and reduce the risk of injuries.

Incorporating Both Exercises into Your Routine

For optimal results, consider incorporating both exercises into your training program. The bent over row can be used as a primary compound movement for your back, while the rear delt fly can serve as an accessory exercise to target the rear deltoids specifically.

Common Mistakes to Avoid

Bent Over Row:

• Rounding your back: This can lead to back pain and injuries. Ensure you maintain a straight back throughout the movement.
• Using too much weight: Start with a lighter weight and gradually increase it as you get stronger.
• Not engaging your core: A strong core is essential for maintaining proper form during the bent over row.

Rear Delt Fly:

• Using too much momentum: Focus on controlled movements, avoiding swinging the dumbbells.
• Not squeezing at the top: Ensure you fully contract your rear deltoids at the peak of the movement.
• Allowing your elbows to drop below your shoulders: This can strain your shoulders and reduce the effectiveness of the exercise.

Variations for Advanced Lifters

Bent Over Row Variations:

• Seated cable row: This variation allows for a more controlled range of motion.
• T-bar row: This variation targets the lats and rhomboids more effectively than the barbell row.
• Dumbbell row: This variation is a good option for beginners or those with limited equipment.

Rear Delt Fly Variations:

• Cable rear delt fly: This variation provides constant tension on the muscles throughout the movement.
• Face pull: This variation targets the rear deltoids and upper back muscles.
• Reverse pec deck: This machine-based exercise is a good option for isolating the rear deltoids.

Final Thoughts: Shaping Your Back, One Rep at a Time

Choosing between the bent over row and rear delt fly depends on your individual goals and preferences. Both exercises are valuable for building a strong and sculpted back. Remember to use proper form, start with a weight you can handle, and gradually increase the challenge as you progress.

By incorporating both exercises into your routine, you can achieve a well-rounded back development that enhances strength, power, and aesthetics.

Top Questions Asked

Q: Can I do both exercises in the same workout?

A: Yes, you can include both the bent over row and rear delt fly in the same workout. However, it’s important to prioritize your training goals and adjust the exercises accordingly. For example, if you’re focusing on building overall back strength, you might perform the bent over row as a primary exercise and the rear delt fly as a secondary exercise.

Q: How many sets and reps should I do for each exercise?

A: The number of sets and reps will depend on your fitness level and training goals. A general guideline is to perform 3-4 sets of 8-12 repetitions for both exercises. However, you can adjust this based on your specific needs and preferences.

Q: What are some alternative exercises for the rear deltoids?

A: Some alternative exercises for the rear deltoids include:

• Reverse pec deck
• Face pulls
• Rear delt machine fly

Q: Is it necessary to use a weight for the rear delt fly?

A: While using a weight can be beneficial for increasing resistance and promoting muscle growth, you can also perform rear delt flies with bodyweight or resistance bands. This can be a good option for beginners or those who prefer a less intense workout.

Q: Can I do the bent over row with dumbbells?

A: Yes, you can perform the bent over row with dumbbells. This variation is a good option for those who prefer a more versatile and portable exercise. Make sure to maintain proper form and use a weight you can handle.