Barbell Rear-Delt Row
Build stronger shoulders! The Barbell Rear-Delt Row targets those hard-to-reach muscles for a well-rounded, powerful physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a barbell with an overhand grip, hands just wider than shoulder-width.
3. Bend forward at your hips until your torso is nearly parallel to the ground, maintaining a straight back.
4. Hold the barbell below your knees with your arms fully extended.
5. Pull the barbell towards your upper waist by retracting your scapulae (squeezing your shoulder blades together) and bending your elbows out to the side.
6. Focus on using your rear deltoids to perform the movement. The elbows should be lifted out and up, rather than straight back.
7. Pause briefly at the top of the movement when the bar is close to your body.
8. Slowly lower the bar back to the starting position, fully extending your arms and feeling a good stretch in your rear deltoids.
9. Repeat for the recommended number of repetitions, maintaining proper form throughout the exercise.
Keep your core engaged, head in a neutral position, and avoid using momentum to lift the weight. Ensure that the movement is controlled and in line with your rear deltoids, as this will maximize the effectiveness of the exercise and reduce the risk of injury.
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