라이브러리로시작 
끝 
운동 라이브러리
Barbell Rear Delt Row
A bent-over barbell row pulled high to the upper chest with flared elbows, shifting the emphasis from the lats to the rear deltoids and upper back.
어깨바벨Horizontal pull
주동근
후면 삼각근
협응근
능형근중부 승모근이두척추기립근
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Take a wide overhand grip, noticeably wider than a standard row.
- 02Hinge at the hips until the torso is near parallel to the floor.
- 03Let the bar hang at arm's length below the shoulders.
- 04Brace the trunk and set a flat back.
수행
- 01Pull the bar toward the upper chest or base of the neck.
- 02Flare the elbows out so the upper arms stay near 90 degrees from the torso.
- 03Squeeze the shoulder blades together at the top.
- 04Lower the bar under control to a dead hang each rep.
체크포인트
- -Bar touches high on the chest, not at the stomach.
- -Elbows point out to the sides, not back.
- -Torso stays near parallel; no standing up to finish reps.
- -Each rep starts from a full hang, not a bounce.
흔한 실수
- -Pulling to the belly with tucked elbows like a lat row.
- -Heaving with the hips to move heavier weight.
- -Shortening the range as the set gets hard.
- -Rounding the back in the hinge.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; go meaningfully lighter than your barbell row.
- -Program it as upper-back accessory work after your main pull or press.
- -Add a 1 second squeeze at the chest if you struggle to feel the rear delts.