Movement overview

The Barbell Rear Delt Row is a compound exercise targeting the posterior deltoids, upper back, and traps. It involves pulling a barbell towards your torso while maintaining a bent-over position, emphasizing the rear deltoids and upper back muscles.

Step-by-step cues

1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
2. Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and torso almost parallel to the floor.
3. Let the barbell hang at arm's length in front of you, keeping your arms perpendicular to the floor.
4. Engage your core and pull the barbell towards your lower chest by squeezing your shoulder blades together.
5. Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
6. Lower the barbell back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your back straight and avoid rounding your shoulders to prevent injury.
• Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the rear delts.
• Maintain a neutral neck position by looking slightly ahead rather than down or up.
• Use a weight that allows you to perform the exercise with proper form throughout all repetitions.
• Control the descent of the barbell to maximize muscle tension and prevent momentum from taking over.
• Ensure your elbows are slightly bent and remain close to your body during the lift.