Hominin · exercise
Barbell Rear Delt Row
Barbell Rear Delt Row is a beginner strength exercise using barbell. It works the shoulders, with help from the biceps, lats and middle back.
beginnerbarbellpull movementcompoundstrength
- Main muscles
- shoulders
- Also works
- biceps, lats, middle 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.
- Repeat for the recommended amount of repetitions.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Anti-Gravity Press · barbell, beginner
- Barbell Incline Shoulder Raise · barbell, beginner
- Bradford/Rocky Presses · barbell, beginner
- Car Drivers · barbell, beginner
- Smith Incline Shoulder Raise · barbell, beginner
- Standing Bradford Press · barbell, beginner
- Standing Military Press · barbell, beginner
- Straight Raises on Incline Bench · barbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).