barbell rear delt row

What is Barbell Rear Delt Row? The barbell rear delt row is a compound exercise that primarily targets the rear deltoids and upper back muscles. It involves pulling a barbell towards your lower chest while keeping your elbows high and close to your body.

Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Hinge at the hips and slightly bend your knees while keeping your back straight and chest up.
Pull the barbell towards your lower chest by retracting your shoulder blades and keeping your elbows high and close to your body.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the barbell back to the starting position and repeat for the desired number of reps.

Using momentum to lift the weight instead of focusing on proper form and control.
Allowing the back to round or shoulders to slump forward during the movement. - Shrugging the shoulders up towards the ears instead of keeping them down and back.
Using too much weight, which can lead to improper form and potential injury.

Focus on squeezing your shoulder blades together at the top of the movement to fully engage the rear deltoids.
Keep a slight bend in your knees and maintain a strong core throughout the exercise. - Control the weight on the way down to maximize muscle engagement and prevent swinging.
Start with a lighter weight to ensure proper form before increasing the load.

Primary Muscles: Rear Deltoids (Posterior Deltoids) - Secondary Muscles: Trapezius, Rhomboids, Lats, Biceps