Rear Delt Row (Barbell)

A barbell exercise that targets the rear deltoids by pulling the weight toward the upper chest while bent over.

Instructions

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.
3. Pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out.
4. Slowly go back to the initial position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Tips

• Your torso and arms should resemble the letter “T” at the bottom of the movement.
• This exercise should resemble a bench press in reverse.
• Refrain from using your biceps to do the work; focus on targeting the rear delts and use your arms only as hooks.