Barbell Rear Delt Row – Shoulder Exercise – Bodybuilding.com

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Add this rear delt row exercise to your shoulder workout!

Also Known As: Elbows Out Barbell Row
Exercise Data
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Lats, Middle Back
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner

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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Rates : 0
10 comments
  1. GONZALO CACERES / July 16, 2013

    I was doing this for back and i fell it .

  2. HangrySquats / July 16, 2013

    not a good video. look up “Train with Kai – Back (Part 1)” at around the
    12:20 mark if you want see this done correctly and explained well.

  3. GONZALO CACERES / July 16, 2013

    Thanks man. I always do this for back. I never though this was for
    shoulders.

  4. HangrySquats / July 16, 2013

    the normal barbell row IS a back exercise, this variation on the other hand
    where you grip wider and flare your elbows out is for supposed to
    specifically target the rear delts.

  5. GONZALO CACERES / July 16, 2013

    I didn’t saw the wider grip. But I think even if the grip is wider the back
    is still used. Excuse my English its my second language.

  6. September1love / July 18, 2013

    I have been doin this for about a month now and I like it a lot!

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  8. Rndy / July 25, 2013

    if you use a reverse grip (palms away from u) it becomes a back exercise

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