- 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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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.
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Review: Barbell Rear Delt Row
May 9, 2011 10:34 AM: goood
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Review: Barbell Rear Delt Row
Apr 25, 2011 7:19 AM: it is very GOOD
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Review: Barbell Rear Delt Row
Apr 17, 2011 10:22 AM: I mainly saw this as only a back exercise. However the wider grip does pull the lats into play.
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Tip: Barbell Rear Delt Row
Feb 18, 2011 4:09 PM: it worked better for me to hold the bar with a close grip
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Review: Barbell Rear Delt Row
Apr 21, 2010 4:32 AM: This is why i love this site, trainer at my gym had me doing these all wrong.
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Review: Barbell Rear Delt Row
Feb 26, 2010 5:18 PM: Key part of my routine, along with deadlifts
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Tip: Barbell Rear Delt Row
Nov 3, 2009 12:10 PM: This is also known as a Yates Row with a pronated grip