Barbell Rear Delt Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Infraspinatus
• Teres Minor
• Rhomboids
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Gluteus Maximus
• Biceps Femoris

Equipment

• Barbell

Technique

1. Hold a barbell with an overhand grip clearly wider than shoulder width.
2. Hinge at the hips with soft knees and a flat back until the torso is close to horizontal.
3. Let the bar hang below your shoulders.
4. Row the bar to your upper chest with the elbows flared out to the sides.
5. Lower slowly until the arms are straight.

Cues

• Keep the upper arms roughly at right angles to the body.
• Pull with the back of the shoulders, not the biceps.
• Hold the hinge position steady; use a weight you can row without heaving.

Common mistakes

• Tucking the elbows so it becomes a regular barbell row.
• Standing up more with every rep.
• Rounding the lower back.

Variations

• Smith Machine Rear Delt Row

Alternatives

• Dumbbell Rear Delt Row
• Cable Rear Delt Row
• Face Pull