- 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.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.
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Review: Barbell Rear Delt Row
Mar 7, 2013 2:39 PM: My favorite exercise for rear delts.
of people found this review helpful
Review: Barbell Rear Delt Row
Jan 26, 2013 11:00 PM: My favorite workout by far
of people found this review helpful
Review: Barbell Rear Delt Row
Jan 22, 2013 6:22 AM: I tried this, reminds me of pendlay rows except with pendlay rows I bring it to the lower fibers of the chest and with this one you pull towards the upper fibers (I deload the weight between reps). 5x5 works fine
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Tip: Barbell Rear Delt Row
Jan 14, 2013 1:00 PM: People seem to be confusing these with bent over rows. Here your torso is more parallel to the ground and with the wide grip you pull straight up to the bottom of your chest. This activates the rear delts, lats and mid-lower traps. Bent rows in which you use a narrower grip and pull to your hips, will...+See More
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Review: Barbell Rear Delt Row
Jan 12, 2013 1:03 AM: Rear-Delt is one tough nut to crack. I started doing this instead Reverse Pec-Deck.
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Tip: Barbell Rear Delt Row
Oct 18, 2012 2:10 PM: just after my bench press exercises are done, I take the bar and weights to the floor in front of me, warm up just as I did on the bench press, using the same weights, however I get in the deadlift position and row like that and by my 5th set, (5 X 5) im not quite parralle any more but just slight body...+See More
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Review: Barbell Rear Delt Row
Apr 8, 2012 2:44 PM: Excellent when done right.
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Review: Barbell Rear Delt Row
Mar 8, 2012 4:20 PM: NC
of people found this tip helpful
Tip: Barbell Rear Delt Row
Nov 16, 2011 11:06 AM: go as wide grip as you can without having yourself in a position where you can't bring the bar towards your chest and pulse 5 to 10 reps after your set to max out the lift.
of people found this review helpful
Review: Barbell Rear Delt Row
May 9, 2011 10:34 AM: goood