Barbell Rear Delt Row

Setup

1. 01Take a wide overhand grip, noticeably wider than a standard row.
2. 02Hinge at the hips until the torso is near parallel to the floor.
3. 03Let the bar hang at arm's length below the shoulders.
4. 04Brace the trunk and set a flat back.

Execution

1. 01Pull the bar toward the upper chest or base of the neck.
2. 02Flare the elbows out so the upper arms stay near 90 degrees from the torso.
3. 03Squeeze the shoulder blades together at the top.
4. 04Lower the bar under control to a dead hang each rep.

Checkpoints

• -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.

Common mistakes

• -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.