Barbell Rear Delt Row

How to perform it

Step-by-step instructions

1. 01Hinge forward from the hips with a flat back, soft knees, and a wide overhand grip so the bar hangs below the shoulders.
2. 02Brace the trunk, keep the neck neutral, and let the shoulders stay packed instead of rounding or shrugging forward.
3. 03Row the bar toward the upper abdomen or lower chest by driving the elbows out and back to emphasize the rear delts and upper back.
4. 04Pause briefly at the top with the shoulder blades moving together naturally, but do not shrug the shoulders up toward the ears.
5. 05Lower the bar slowly to the start while maintaining the hinge and trunk position before the next rep.