Barbell Rear Delt Row

HOW TO DO IT

1. 1Stand with feet shoulder-width apart holding a barbell with a wide overhand grip.
2. 2Hinge at the hips until your torso is nearly parallel to the floor.
3. 3Keep a slight bend in your knees and maintain a neutral spine.
4. 4Pull the bar toward your upper chest while flaring your elbows out.
5. 5Squeeze your rear deltoids hard at the top of the movement.
6. 6Lower the bar slowly back to the starting position with control.

COMMON MISTAKES

• Using momentum to swing the weight up.
• Pulling the bar too low toward the waist.
• Rounding the lower back under load.
• Shrugging the traps instead of isolating rear delts.

TIPS

• Lead the movement with your elbows, not your hands.
• Keep your neck in line with your spine throughout the lift.
• Focus on horizontal abduction rather than vertical pulling.

SAFETY

• Avoid rounding your lower back to prevent disc injury.
• Do not jerk the weight upward using hip extension.

DETAILS

Muscles

Rear DeltsShoulders

Equipment

Barbell

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Rear delt row

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Pronated (palms down / away)

Torso lean

Flat, parallel to the floor

Grip width

Wide

Body position

Bent over