Rear Delt Row with Bed Sheet
Leaning back on a bed sheet shut in the top of a door, row with the elbows high and wide; the rear shoulders and upper back pull the body upright.
How to do it
Setup
Facing a closed door that opens away from you, a bed sheet shut firmly in its top, an end in each hand, leaning back on long arms, heels down.
Steps
- Row the ends toward the face, elbows high and out to the sides.
- Squeeze the shoulder blades together at the top.
- Lean back to long arms under control.
Common mistakes
Sheet shut in a door that opens toward you: anchor it in one that opens away and stays shut. Elbows dropping to the ribs: keep them at shoulder height. Hips folding as you rise: one straight line.
Breathing
Exhale on the pull, inhale returning.
