Description

The barbell rear delt row is a compound exercise that targets the rear deltoids and upper back muscles.

Starting Position

With feet shoulder-width apart, hinge at the hips to lean forward while holding a barbell with an overhand grip, arms extended directly below the shoulders.

Technical Execution

Pull the barbell towards the upper abdomen by retracting the shoulder blades and keeping the elbows close to the body. Slowly lower the weight back to the starting position.

Range of Motion

Maintain a controlled movement from full extension to the top of the row to ensure a full range of motion.

Variations

Variations can include using dumbbells instead of a barbell or incorporating pauses at the top of the row for increased muscle contraction.

Common Mistakes

Common mistakes include using too much weight, improper form leading to excessive swinging, and not engaging the targeted muscles effectively.

Practical Advice

Focus on proper form, maintain a strong core, and control the movement throughout to maximize muscle engagement.

Additional Notes

This exercise helps improve shoulder stability and posture when performed correctly.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

rear deltoids

Secondary Muscles