Description
A strength training exercise that targets the rear deltoids, using a barbell to pull resistance towards the torso.
How to Do Barbell Rear Delt Row
- 1Setup
Load a barbell with appropriate weight and stand with feet hip-width apart, knees slightly bent. Hinge forward at your hips, keeping your back straight and chest proud, until your torso is nearly parallel to the floor.
- 2Setup
Grab the barbell with an overhand grip, slightly wider than shoulder-width, allowing it to hang directly beneath your shoulders with arms extended.
- 3
Initiate the movement by pulling the barbell towards your upper abdomen, driving your elbows back and outward. Focus on squeezing your shoulder blades together as you pull.
- 4
Continue pulling until your elbows are slightly above your back and the barbell is close to your torso. Exhale as you pull.
- 5
Slowly and with control, lower the barbell back to the starting position, allowing your shoulder blades to protract slightly. Inhale as you lower.
Tips
- Maintain a slight bend in your knees and a flat back throughout the exercise to protect your spine and effectively target the rear deltoids.
- Focus on initiating the pull with your rear deltoids and upper back, rather than relying on your biceps or momentum.
- Use a lighter weight initially to master the mind-muscle connection and ensure proper form before increasing resistance.
- Keep your head in a neutral position, looking slightly forward or down, to maintain spinal alignment and avoid neck strain.
Common Mistakes
- ×Rounding your back compromises spinal safety and reduces rear delt activation; maintain a flat, neutral spine by engaging your core and hinging properly from the hips.
- ×Using too much momentum or swinging the weight reduces the time under tension for the target muscles; control the movement through both the concentric and eccentric phases.
- ×Pulling the bar too low towards the waist shifts emphasis to the lats; aim to pull the bar higher towards your upper abdomen or chest to better engage the posterior deltoids.
Variations
Band standing rear delt row
Strengthen your rear deltoids and upper back with the band standing rear delt row. This exercise enhances shoulder stability and posture.
Barbell Incline Lying Rear Delt Raise
Strengthen your posterior deltoids and improve shoulder stability with the barbell incline lying rear delt raise.
Barbell Shoulder Grip Upright Row
Strengthen your shoulders and traps with the Barbell Shoulder Grip Upright Row. This exercise effectively builds lateral deltoid size and strength.
Barbell Upright Row
Perform the Barbell Upright Row to build strong, broad shoulders. Lift the barbell close to your body, leading with your elbows for effective deltoid
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