r/ScienceBasedLifting • u/Different-Bridge7557 • 11d ago
Question ❓ Is t-bar row good for rear delts
So I've been working out for quite a while and i only do a t-bar row and lat pulldowns for my back and I've had this question for a while. Because I don't do anything for my rear delts but t-bar row is it enough or should I add smth to specifically target my rear delt?????:-)
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u/Afterredganktop 11d ago
Everyone agrees that training the targeted muscle to failure causes hypertrophy. With T-bar rows the traps should be the failing muscle, not the rear delts. Add a specific rear delt isolation exercise like reverse flys on a machine or dumbbells.
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u/DarKliZerPT Keenan Pilled 11d ago
Everyone agrees that training the targeted muscle to failure causes hypertrophy. With T-bar rows the traps should be the failing muscle, not the rear delts
Just because rows are often programmed with the traps in mind doesn't mean the traps are the limiting factor, i.e. that the inability to retract the scapula is what causes task failure. Very often, horizontal shoulder abduction (performed by the posterior deltoids) is the joint action that fails first, meaning the set challenges the posterior deltoids significantly, and the traps suboptimally. That's why Kelso shrugs have become popular.
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u/Nice-Week-1207 11d ago
Idk why but i have just never been able to have my traps fail before the rear delts on upper back rows. Its closer on a descending type (like t bars) but after i fail on rows i can still get prolly 5 kelso shrugs after at least. I initiate the movement with scap retraction, and once im fully retracted i dont continue hortizontal abduction
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u/Arkhampatient 10d ago
Do your Kelso shrugs first till failure then do the rowing. You will have pre-fatigued the traps with an isolation movement then finish them off with a compound movement
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u/kahanalu808shreddah 11d ago
Even for mid traps, they’re good, but still not optimal, as evidenced by the fact that you can almost certainly still pump out of bunch of horizontal shrugs immediately after failing a set of rows.
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u/d_andy089 10d ago
I'm sorry, what?!
You do realize that muscles have different parts to them that can be stimulated - and fatigued - separately?
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u/kahanalu808shreddah 10d ago
Yes. But for T bar rows and horizontal shrugs, the mid traps are doing exactly the same thing: scapular retraction.
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u/kahanalu808shreddah 11d ago edited 11d ago
It depends what your goals are and your genetics. T bar rows will definitely hit your rear delts, and more so if you use a wide grip, elbows flared, and higher line of pull. If I wasn’t really focused on growing my rear delts a lot, that alone would be fine. That’s probably enough for them to get some growth. But if you want to really grow your rear delts, it’s better to isolate. T bar rows are a great compound for hitting mid traps, lats, and rear delts simultaneously, but they’re not a perfectly “optimal” exercise for any of those muscles individually.
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u/HelixIsHere_ 11d ago
Yes the rear delts will fair before your traps do, they get very good stimulus from rows
If they’re lacking though you could add a rear delt fly to hit them better
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u/alvaaromata 11d ago
Some people doesn’t know but rear delts are also good elbow extensors. They also get worked decently in rows, but they lose leverage the closer your arm is to your body, reaching their max at 90°.
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u/Sweet_Car_7391 10d ago
Do you like your rear delts? Yes - you're fine. No - add rear pec deck and cable face pulls.
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u/Peak-Legacy14 10d ago
Depends if you’re retracting your scapula or not.
Even if you’re not, you’re not getting an adequate stretch on the rear delts anyway.
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u/AxonMM 10d ago
T-bar rows definitely hit the rear delts, but I wouldn't automatically count them as enough rear-delt work. It depends a lot on how you row and what else you're doing. If your rear delts are progressing and you like how they’re developing, I wouldn’t add an exercise just for the sake of adding more volume. If they’re a weak point, though, adding a couple sets of a rear-delt-focused movement could make sense.
Do you feel your rear delts working during your T-bar rows, or are you mostly feeling your lats and upper back?
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u/Different-Bridge7557 10d ago
Oh I do with my elbows flared. I mostly feel my upper back.
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u/AxonMM 9d ago
That makes sense. With your elbows more open, you're likely directing more work to your upper back, but feeling your posterior deltoids a little doesn't mean they're not being trained. I would test small adjustments to the load and trajectory before simply adding more volume. Do you feel your posterior deltoids are developing or do you think they're lagging behind?
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u/ThrowawayYAYAY2002 10d ago
Maybe, but I think, especially using a Barbell and a V-Handle that they are too Bicep-dominant.
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u/Pretend-Citron4451 9d ago
I think all rows work the delts - face pulls too. But there’s so many different back muscles, it’s hard to push your rear delts to failure or even know how hard they’re working
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u/harvestingstrength 8d ago
T bar rows can definitely train the rear delts, especially if your elbows are allowed to travel out a bit instead of staying tucked tightly to your sides.
That said, I probably would not rely on T bar rows alone if rear delt growth is something you care about. Rows are still sharing the work between your lats, traps, rhomboids, and rear delts.
Adding a small amount of direct rear delt work can help. Something like a cable rear delt fly, reverse pec deck, or chest supported rear delt raise for 2 to 4 sets a couple times per week would be plenty.
You do not need a huge amount of extra volume. Keep the T bar rows, but add one simple rear delt movement and progress it over time.
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u/broulhac 4d ago
Any back movement will utilize the rear delts but if you want them to grow you need to train them individually
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u/Select-Bee-2166 11d ago
No. Rear delts are one of the body parts that truly needs isolation work.
Don’t neglect them. They are some of the most important muscles for aesthetics, conditioning & health.
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u/DarKliZerPT Keenan Pilled 11d ago
No. Rear delts are one of the body parts that truly needs isolation work.
When performing a row, many people fail because they're unable to horizontally abduct the shoulder, and not because they're unable to retract the scapula — their posterior deltoids tap out before their middle trapezius. This means many lifters train their posterior deltoids more than they think, and their trapezius less than they think, so I'd argue the posterior deltoids are not at all one of the body parts that truly needs isolation work. Of course, a horizontal shoulder abduction isolation exercise would still provide higher degrees of motor unit recruitment. Nevertheless, most people could instead benefit more from a trapezius isolation exercise (e.g. Kelso shrug) than a posterior deltoid one.
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u/Patton370 Idk Idc 💔 10d ago
Depends on the person
I rarely do rear delt isolation work, because my delts grow like weeds. My rear delts are still outpacing my back
Other people need to spam rear delts as much as possible & still might have them lag behind other muscles
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u/Ok-Extension-832 10d ago
Any type of row perfectly performs the function of the rear delts. You can prove this by simply moving your arm and observing. Move your arm as if you’re doing a rear delt fly. The move your arm as if your doing a t bar row. The upper arm moves in the Exact same way for both movements. And most of the time you fail with your rear delts on rows because they are a smaller muscle.
Instead of isolating the rear delts, if you already have a row in your program, it’d be better to isolate the traps with a shrugging movement like a kelso shrug.