Barbell rear delt bent-over row
The barbell rear delt bent-over row is an effective upper-body exercise that targets the shoulders and upper-back muscles. It is a great way to build strength and muscle mass in the upper body. Unlike a traditional barbell bent-over row, this exercise is usually done with lighter weights and higher reps, such as 8-15 reps per set. This exercise can be used as part of a back or upper-body workout, and is a great way to finish off a session.
When performing the barbell rear delt bent-over row, it is important to maintain proper form. Start by standing with your feet shoulder-width apart and bending over at the hips, keeping your back flat. Grip the barbell with a neutral grip, then pull the barbell towards your chest, squeezing your shoulder blades together. Make sure to keep your elbows close to your body. Slowly lower the barbell back to the starting position, keeping your back flat and core tight. Remember to breathe out as you pull the barbell towards your chest, and breathe in as you lower it.
The barbell rear delt bent-over row is an effective exercise for developing strength and muscle mass in the upper body. By using lighter weights and higher reps, this exercise can be used to target both the shoulders and the upper back muscles. With proper form and focus, this exercise can be an effective addition to your back or upper-body workout.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The barbell rear delt bent-over row is an effective exercise for developing strength and muscle mass in the upper body.
- By using lighter weights and higher reps, this exercise can be used to target both the shoulders and the upper back muscles.
- Wide elbow positioning targets the rear delts, traps, and upper back.
- Can be performed with a Smith machine, T-bar row, or pulley with wide-grip attachment.
- Teaches proper ab bracing and maintains positioning of the spine.
- This exercise can be used as part of a back or upper-body workout, and is a great way to finish off a session.
Step by Step Instructions For Barbell rear delt bent-over row
- Stand up straight while holding a barbell using a wide and overhand grip.
- Bend your knees slightly and bend over, keeping the natural arch of your back.
- Let your arms hang in front of you as they hold the bar, with your torso parallel to the floor and your elbows flared out.
- Pull the barbell up towards your upper chest, squeezing your rear delts and breathing out.
- Keep your upper arms perpendicular to your torso and focus on targeting the rear delts.
- Slowly return to the starting position, breathing in.
- Repeat for the recommended number of repetitions.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley with a wide grip bar attachment.
Warm Up Tips
- Stand up straight while holding a barbell using a wide and overhand grip.
- Bend your knees slightly and bend over at the hips, keeping a natural arch in your back.
- Let your arms hang in front of you as they hold the bar, with your torso parallel to the floor.
- Flare your elbows out and away from your body, forming a "T" shape with your arms and torso.
- Keeping your upper arms perpendicular to your torso, pull the barbell up towards your upper chest, squeezing your rear delts.
- Focus on targeting your rear delts and avoid using your biceps to do the work.
- Squeeze your shoulder blades together as you pull the barbell towards your chest.
- Slowly lower the barbell back to the starting position.
- Repeat for the recommended number of repetitions.
Variations:
- You can perform this exercise using a smith machine or a T-bar row.
- You can also use the low pulley with a wide grip bar attachment.
The barbell rear delt bent-over row is an effective upper-body exercise that targets the shoulders and upper-back muscles. It is a great way to build strength and muscle mass in the upper body. Unlike a traditional barbell bent-over row
Barbell rear delt bent-over row Safety Tips
- Ensure proper form: Stand up straight with a wide grip and overhand grip on the barbell. Bend your knees slightly and bend over while maintaining the natural arch of your back. Keep your torso parallel to the floor and flare your elbows out to resemble a “T”.
- Focus on the rear delts: When pulling the barbell towards your upper chest, make sure to keep your upper arms perpendicular to your torso. Avoid using your biceps to do the work and instead focus on targeting the rear delts. Your arms should act as hooks.
- Control the movement: Slowly lower the barbell back to the starting position while breathing in. Avoid using momentum or swinging to complete the exercise. Maintain control throughout the entire movement.
- Use appropriate weight: The barbell rear delt bent-over row is typically done with lighter weights and higher reps. Choose a weight that challenges you but still allows you to maintain proper form and control throughout the exercise.
- Warm up properly: Before starting the exercise, make sure to warm up your shoulders and upper back muscles. This can be done through dynamic stretches or light cardio exercises to increase blood flow and prepare the muscles for the workout.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or intense pain, stop immediately and consult with a healthcare professional. It’s important to prioritize safety and avoid pushing
Incorporating Into Other Workouts
One way to incorporate the barbell rear delt bent-over row into a workout is by including it as part of a back or upper-body routine. Here is an example of how it can be integrated:
1. Warm up: Begin with a few minutes of light cardio to get your blood flowing and warm up your muscles.
2. Compound exercises: Start your workout with compound exercises that target multiple muscle groups. This could include exercises such as squats, deadlifts, or bench presses.
3. Isolation exercises: After completing your compound exercises, move on to isolation exercises that specifically target the muscles you want to work on. In this case, include the barbell rear delt bent-over row to target the rear delts, traps, and upper back.
4. Sets and reps: Aim for 3-4 sets of the barbell rear delt bent-over row, with 8-15 reps per set. Use lighter weights that allow you to maintain proper form and focus on squeezing your shoulder blades together.
5. Rest and recovery: Allow yourself 1-2 minutes of rest between sets to recover and prepare for the next set.
6. Cool down: Once you have completed your sets of the barbell rear delt bent-over row, finish your workout with a cool down. This could involve stretching exercises or light cardio to gradually bring your heart rate back down.
Remember to listen to your body and adjust the weights and reps as needed. It is important to maintain proper form throughout the exercise