TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Rear Delt Row

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also upper back & lats, traps

You need

Dumbbells, Bench

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Chest down on an incline bench
  2. 2Elbows wide, pull toward your upper chest
  3. 3Stop when your elbows reach torso level

Most common mistake

Tucking the elbows in so it becomes a normal row.

Watch a demo
A
For shoulders
#8 of 27
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%4/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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Takes

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