The rear delt row is an upper-body exercise that is ideal for those looking to strengthen their backs and shoulders. Specifically, it targets the often-overlooked rear delts.
To properly execute the rear delt row, start with a weight in each hand and keep your palms facing each other.
Hinge at the hips, lowering your torso until almost parallel with the floor, then lift the weights up towards your chest, keeping your elbows close to your body.
Pause briefly at the top before returning to starting position. This exercise works the smaller muscles on the back of your shoulders well and doesn’t take up much space or equipment, so it’s a great choice for any workout routine.
Alternatives to performing the rear delt row include dumbbell rows and reverse flys.
What Is the Rear Delt Row?
The rear delt row is an important shoulder exercise that targets the posterior deltoids, which are located behind each shoulder joint in the upper back.
It is known by several names, including the barbell rear delt row, standing rear delt row, and bent-over rear delt row, and can be performed in a few simple steps.
To begin the exercise properly, bend at the waist while clutching the barbell and letting both arms to hang naturally toward the floor.
Pull your arms straight up and in towards your torso to complete this excellent posterior muscle training.
How to Do A Barbell Rear Delt Row
The rear delt row, also known as the barbell rear delt row, standing rear delt row, or bent-over rear delt row, is an effective exercise for strengthening the middle and back shoulders.
To gain maximum benefit from performing this exercise, proper form is essential; understanding its three components setup, row and descent will help ensure the movement is being executed correctly.
With regular practice of this exercise, it’s possible to strengthen and tone the muscles in your upper body for improved posture and muscularity.
Step to Step Guide How To Do A Barbell Rear Delt Row:
Step 1: Begin by standing upright with your feet slightly wider than shoulder-width apart and an overhand hold on a barbell that is slightly wider than shoulder-width apart.
Step 2: Keeping your back straight, bend your hips forward until the barbell hangs straight down from your arms, making sure your arms and hands remain straight throughout the movement. This is where you’ll begin.
Step 3: Inhale and slowly raise the bar to your upper chest, allowing your elbows to flare out to the sides as you do so, engaging the back muscles on either side of your spine at the peak of the action.
Step 4: After a brief pause, slowly lower the bar to arm’s length while exhaling. Maintain tension in the back muscles by fighting gravity as you slowly and controllably lower it back down.
Step 5: To receive the best effects from this exercise, repeat for the appropriate number of repetitions while maintaining proper form and full range of motion during each repetition.
Step 6: Once you’ve done all of your reps, stand up and either place the barbell on a rack for safety or return it to its original position on the floor, whatever is more appropriate for you in your specific facility or setting.
Barbell Rear Delt Row Benefits
The rear delt barbell row is a fantastic exercise for toning and building the back muscles, while also increasing shoulder circumference and improving posture.
This comprehensive exercise works all aspects of your deltoids, including the anterior, lateral, and posterior portions, which allows you to comprehensively target the shoulder muscles.
It can be a great addition to an upper-body routine, as it engages many muscles in a short amount of time.
Incorporate it into your strength training regimen and get ready to sculpt an impressive physique in no time.
Barbell Rear Delt Row Muscles Worked
The barbell rear delt row is an effective exercise for targeting the deltoids and other muscular groups in the body.
Primary movers of this exercise include the deltoids, which should be the focus when performing the exercise.
However, secondary muscle groups such as traps, biceps, rhomboids, trapezius, and forearms are also worked when performing the barbell rear delt row.
This makes it a great addition to any arm or back routine. When done correctly, individuals can expect well-defined shoulders while simultaneously increasing overall upper-body strength and size.
The Best Rear Delt Row Alternatives
Chest-Supported Rear Delt Row
The chest-supported rear delt row is an excellent exercise that increases upper back, rear delts, and lats strength.
By having your chest supported by the bench, you are simultaneously working the core to maintain balance and stability, while also eliminating any potential for cheating your form.
This ensures that the targeted muscles are doing all of the work for maximum results.
Furthermore, due to the slight angle variation from a regular rear delt row, it hits your back muscles at a different angle for additional activation and development.
Try doing this exercise when you work out your back or shoulders next time to get all of its benefits.
Cable Rear Delt Row
The cable rear delt row is a great way to work on your rear delts and upper back because the cable makes sure that your muscles are always being worked.
This allows for greater intensity and is known to provide more of a challenge than the traditional rear delt row.
Plus, with this exercise being low-impact yet still highly effective, it’s an important exercise to include in any strength training program that seeks to develop the posterior shoulder region.
Dumbbell Rear Delt Row
Dumbbell rear delt rows are an excellent workout for improving shoulder strength and balance. It employs dumbbells rather of a barbell, allowing for a greater range of motion and providing your muscles with a novel change from their usual routine.
It also trains each side of your body independently, allowing you to identify and address muscle and strength imbalances.
However, because this exercise requires more coordination and balance than the barbell version, it may not be appropriate for beginners.
Furthermore, most people discover that they can’t lift nearly as much weight with dumbbells as they can with a barbell, which may hinder muscular growth.