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Barbell Rear Delt Row

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Exercise Data

Type: Strength Main Muscle Worked: Shoulders Other Muscles: Biceps, Lats, Middle Back Equipment: Barbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Pull
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8.6

Out of 10

Excellent

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Barbell Rear Delt Row Images

Barbell Rear Delt Row
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Barbell Rear Delt Row
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Barbell Rear Delt Row Guide

Main Muscle: Shoulders

  1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  2. 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.
  3. 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.
  4. Slowly go back to the initial position as you breathe in.
  5. 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

Exercise Rating
N/A

Jul 30, 2016 3:26 PM: i got some trouble putting on that bent over form so this is quite hard for me but I'm doin it for the gains!

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Review: Barbell Rear Delt Row

Exercise Rating
9/10

Jan 20, 2016 11:55 AM: Really feel it in the shoulders. For those who have problems developing shoulders, this should help. You can also do this with dumb bells.

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Review: Barbell Rear Delt Row

Exercise Rating
8/10

Dec 12, 2015 8:38 PM: I have to make sure I don't round my back when I do these.

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Tip: Barbell Rear Delt Row

Exercise Rating
6/10

Jul 24, 2014 3:35 AM: why does the picture of where on the body the exercise is targeted at all showing the front of the shoulder??

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Tip: Barbell Rear Delt Row

Exercise Rating
10/10

Jun 21, 2014 8:58 PM: This is better if you do a bent over rear delt row with a dumbell. It's an essential compound for the rear delts. We hit the front delts with presses, side delts with upright rows, we should also use a compound for the rear delts. I never benefited from bent over lateral raises, rear delts row are where...+See More

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Review: Barbell Rear Delt Row

Exercise Rating
1/10

Feb 4, 2014 6:39 PM: First of all the video is wrong as the person lifts the bar up to his belly. To really hit the rear delts you would have to lift bar above your nipples. Then the problem is that the bar is too far away from your legs and puts a lot of strain on your spine in middle back area. Avoid at all costs!

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Review: Barbell Rear Delt Row

Exercise Rating
1/10

Jan 20, 2014 11:47 PM: Don'tllike this exercise at all. It caused an injury to both of my elbows. Took many weeks to heal. Bad form could be my trainer said nothing.

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Review: Barbell Rear Delt Row

Exercise Rating
10/10

Mar 7, 2013 2:39 PM: My favorite exercise for rear delts.

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Review: Barbell Rear Delt Row

Exercise Rating
10/10

Jan 26, 2013 11:00 PM: My favorite workout by far

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Review: Barbell Rear Delt Row

Exercise Rating
10/10

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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