Barbell Row - Rear Delt
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Rear Shoulders Biceps Lats Traps Strength Barbell Pull Compound Gym
Purpose: This exercise strengthens the rear deltoid muscle area.
Benefits: This exercise isolates the posterior delt muscle.
Stand with your feet about shoulder-width apart. Hold the barbell with an overhand grip (palms facing towards the back). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your shoulders. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.
Step 1
While standing bent over with your knees slightly bent, grasp a barbell with on overhand grip.
Stand with your feet about shoulder-width apart. Hold the barbell with an overhand grip (palms facing towards the back). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the barbell upper the bar reaches your chest.
Lift the weight straight up toward your shoulders. Your elbows should flare out to the sides (not forward or back). Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the barbell back to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with an overhand grip (palms facing towards the back). Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats.