How to do a Barbell Rear Delt Row – Benefits, Proper Form, and Tips

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 5 min.

The barbell rear delt row is a great exercise for targeting the muscles in the back of the shoulder. This move is often overlooked, but it’s an important one to add to your workout routine.

In this article, we’ll cover the benefits of doing a barbell rear delt row, how to properly execute the move, and some tips for getting the most out of your workout.

What are the benefits of doing a barbell rear delt row?

When it comes to targeting the rear delts, the barbell rear delt row is king. This exercise allows you to use heavier weight than other exercises like banded face pulls or reverse flies, which results in a better muscle stimulus.

The barbell rear delt row also allows you to move through a greater range of motion, which targets the entire muscle. This exercise helps improve your posture by strengthening the muscles around your shoulder blades.

The barbell rear delt row is a great way to increase strength and size in your rear delts. If you are looking to build bigger and stronger shoulders, be sure to add this exercise to your routine!

How to properly execute a barbell rear delt row

The barbell rear delt row is a great exercise for targeting the back muscles. It is important to maintain good form when doing this exercise in order to get the most benefit from it.

Steps how to properly execute a barbell rear delt row:

1. Start by standing with your feet hip-width apart and gripping the bar with an overhand grip, slightly wider than shoulder-width apart.

2. Bend your knees slightly and hinge forward at the hips until your torso is parallel to the floor.

3. Row the bar up to your chest, keeping your elbows close to your sides.

4. Pause for a moment and then slowly lower the bar back to the starting position.

5. Repeat for desired number of reps.

It is important to keep your back flat and core engaged when doing this exercise. Be sure not to shrug your shoulders or swing the weight up, as this can cause injuries.

Tips for getting the most out of your barbell rear delt row workout

When executing a barbell rear delt row, proper form is essential in order to target the rear deltoids effectively.

Here are five tips for ensuring proper form during this exercise:

1. Keep your back flat – throughout the entire exercise, keep your back flat and avoid arching your back. This will help ensure that you target the rear deltoids and not other muscles in your back.

2. Keep your shoulder blades retracted – as you pull the weight towards you, retract your shoulder blades and hold them in that position throughout the entire exercise. This will help engage the rear deltoids.

3. Use a slow and controlled motion – when you pull the weight towards you, use a slow and controlled motion. Pushing or pulling too quickly will cause you to use momentum rather than muscle, and will not allow you to target the rear deltoids effectively.

4. Don’t lean forward – as you pull the weight towards you, make sure not to lean forward. Leaning forward will cause you to use more of your biceps and chest muscles rather than your rear deltoids, and will reduce the effectiveness of the exercise.

5. Keep your elbows close to your body – as you pull the weight towards you, keep your elbows close to your body. This will help keep the tension on the rear deltoids and off of other muscles in your arm.

Why you should add the barbell rear delt row to your workout routine

The barbell rear delt row is a great exercise for targeting the back muscles. It is important to maintain good form when doing this exercise in order to get the most benefit from it.

Reasons why you should add the barbell rear delt row to your workout routine:

It targets the rear deltoids effectively – of all the exercises that target the rear deltoids, the barbell rear delt row is one of the most effective. This exercise allows you to use heavier weight than other exercises like banded face pulls or reverse flies, which results in a better muscle stimulus.

It allows you to move through a greater range of motion – the barbell rear delt row allows you to move through a greater range of motion than other exercises, such as the dumbbell rear delt raise. This increased range of motion results in a better stretch on the muscles and a greater involvement of the rear deltoids.

It strengthens the entire back – not only does the barbell rear delt row target the rear deltoids effectively, but it also strengthens the entire back. This exercise activates all of the muscles in your back, including the lats, traps, and rhomboids.

It improves posture – because this exercise targets the muscles in your back, it can help improve your posture. Poor posture is often caused by weak back muscles, so by strengthening these muscles with the barbell rear delt row, you can improve your posture.

What muscles are worked during a barbell rear delt row?

The main muscle group worked during a barbell rear delt row is the rear deltoids. However, this exercise also works the traps, lats, and rhomboids.

The rear deltoids are a small muscle group located at the back of the shoulder. They attach the upper arm bone to the shoulder blade and help to move the arm away from the body.

The traps are a large muscle group located in the upper back. They attach the neck and shoulders to the upper back bones and help to stabilize the shoulder girdle.

The lats are a large muscle group located in the middle back. They attach the lower ribs to the upper arm bone and help to bring the arm down towards the body.

The rhomboids are a small muscle group located in the middle back. They attach the shoulder blades to the upper back bones and help to stabilize the shoulder girdle.

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post

How to do a Barbell Front Raise – Benefits, Proper Form, and Tips

Next Post

How to do a Barbell Upright Row – Benefits, Proper Form, and Tips