maratoolBarbell Rear Delt Row
How to do the barbell rear delt row
- Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
- Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
- While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
- Slowly go back to the initial position as you breathe in.
- Repeat for the recommended amount of repetitions.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Because more than one joint is moving, the work does not stay in one place: the biceps add force at the elbow; the lats keep the upper arm drawn in toward the torso; the mid-back retracts the shoulder blades so the shoulder has something solid to work from.
Every exercise for:ShouldersBicepsLatsMiddle back
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the shoulders too, using equipment this one does not:
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 141 shoulders exercises in this database, 74 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.