Shoulders · Barbell · Compound · Beginner
Barbell Rear Delt Row
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Biceps, Lats, Upper Back
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a pull, on a different piece of equipment.
Other shoulder exercises
- Backward Medicine Ball Throw · Medicine Ball
- Band Pull Apart · Bands
- Barbell Incline Shoulder Raise · Barbell
- Barbell Shoulder Press · Barbell
- Battling Ropes · Other
- Bent Over Dumbbell Rear Delt Raise With Head On Bench · Dumbbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake