Are you struggling to build a strong back despite doing all the essential exercises including barbell rear delt row? Don’t worry, you’re not alone. Many gym-goers fail to achieve their desired results despite putting in long hours of training. One common reason for this is that they are not focusing on the proper form and technique while performing exercises like barbell rear delt row. Don’t despair, this post is here to help! In this article, we will guide you on the correct form and technique to master the barbell rear delt row and finally build a strong and defined back.
Barbell Rear Delt Row Summary
- Primary Muscles: Deltoid – Posterior
- Secondary Muscles: Brachialis, Brachioradialis, Deltoid – Lateral, Infraspinatus, Rhomboids, Teres Minor, Trapezius – Lower, Trapezius – Middle
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic or Auxiliary
Barbell Rear Delt Row Instructions
- Step up to your bar. While bending slightly at your knees and hips, grab the bar with an overhand grip.
- Grasp the bar with your hands wider than shoulder-width, and keep your back flex and not hunched.
- Pull the bar up to your chest with you deltoids and upper back.
- Then slowly lower the bar straight back down by extending your arms.
- Repeat for a nominal set of 8-12 reps.
Video Tutorial
Barbell Rear Delt Row Muscles
Target (Agonist)
Synergists
- Brachialis
- Brachioradialis
- Deltoid – Lateral
- Infraspinatus
- Rhomboids
- Teres Minor
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
Stabilizers
- Adductor Magnus
- Erector Spinae
- Gluteus Maximus
- Hamstrings
- Quadriceps
Antagonist Stabilizers
- None
Benefits of Barbell Rear Delt Row
The barbell rear delt row is an excellent exercise to include in a strength training or fitness routine, as it helps to strengthen and tone the posterior deltoid muscle. This is an important muscle for good posture and shoulder stability, and it is often neglected in other exercises. The barbell rear delt row works the posterior deltoid by targeting the area with the weight of the barbell. This exercise can also be modified to target other muscles in the shoulder, such as the lateral and anterior deltoids. Additionally, the barbell rear delt row increases core strength and stability, as the exerciser must maintain a strong posture while performing the exercise.
Tips for Performing Barbell Rear Delt Row
The Barbell Rear Delt Row is a great exercise to build your back and shoulder muscles, and it is important to perform this exercise correctly to get the best results. To help you master the Barbell Rear Delt Row and achieve your fitness goals, here are some essential tips to keep in mind:
- Inhale When You Stretch Your Muscles And Exhale When You Flex Your Muscular Tissues.
- decrease muscle soreness by conducting a handful of minutes of aerobic exercise targeting your fatigued muscle groups at the end of your workout. This cardio exercise is going to be removing much of the lactic acid. Subsequently, you will undoubtedly be enhancing your healing time.
- Do your major compound movements at the beginning of your exercise routine, then complete isolation movements to focus on distinct muscles towards the end. You really want the top results of your individual muscles whenever you carry out compound exercises, for instance, deadlifts, bench, and squats. Then you need to exercise the muscles of which you observed were weak during those movements, or zones that didn’t get worked as a result of the style of compound exercise you conducted.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to understand that this exercise is not as easy as it looks. Even experienced weightlifters can make mistakes with the Barbell Rear Delt Row. To ensure you get the most out of this exercise, be sure to avoid the following common mistakes.
- Try Not To Pass-Up Your Cooldown. You will likely reduce your recuperation time and decrease soreness if you perform a proper cool down.
- You’ll Do Better To Not Attempt To Lift More Weight Than You Can Do Properly. You’ll sacrifice your form and can potentially lead to a trauma whenever you make an attempt to use to much weight.
- Don’t Skip Out On Your Warm-Up. Warming your Muslces is the Fastest way to avoid injuries.
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Variations and Complementary Exercises
It’s important to mix up your workouts, and there are several variations, complementary, and alternative exercises that you can incorporate into your routine to give your rear delts a challenge. Here are a few exercises that work similar muscles as the Barbell Rear Delt Row.
Barbell Skier
Barbell Skier is a great complementary or alternative exercise to the Barbell Rear Delt Row. It targets the same muscle groups as the rear delt row but in a different way. The barbell skier requires you to hold a barbell in front of your body, then bend at the hips and knees while keeping your back flat, and finally press up and out in a pulling motion. This exercise is great for strengthening your back, shoulders, and arms, while also engaging your core. Additionally, it is a great way to increase mobility and flexibility while getting a full-body workout.
Dumbbell Bent Over Row
The Dumbbell Bent Over Row is a great complementary or alternative exercise to the Barbell Rear Delt Row. This exercise works the back muscles and core, focusing on the lats, mid-back, and rhomboids. It is performed by bending forward at the waist with a slight bend in the knees and keeping the back flat. With a dumbbell in each hand, pull the weights up to the sides of the chest while squeezing the shoulder blades together. Lower the weights back to the starting position and repeat. This exercise is great for building strength and muscle in the upper back and shoulders.
Dumbbell One Arm Row
The Dumbbell One Arm Row is a great complementary or alternative exercise for the Barbell Rear Delt Row. It works the same muscles but in a different way, targeting the back and shoulders. To do the Dumbbell One Arm Row, stand with one knee on a bench or other stable surface and hold a dumbbell in one hand. Keep your back straight and keep your elbow close to your body as you pull the dumbbell up towards your side, focusing on squeezing your shoulder blade at the top of the movement. Lower the weight back down and repeat for desired reps on each side.
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Dumbbell Rear Deltoid Raise
The Dumbbell Rear Deltoid Raise is a great complementary exercise to the Barbell Rear Delt Row. This exercise primarily targets the rear deltoid muscles, which are often neglected in many shoulder workouts. It is an excellent alternative to the Barbell Rear Delt Row as it works the rear delts from a different angle and can also be done with lighter weights, making it ideal for those who are just starting out with shoulder exercises. Furthermore, it is a great way to add variety to a shoulder workout and can help to prevent overuse injuries.
T Bar Reverse Grip Row
The T Bar Reverse Grip Row is a great complementary exercise to the Barbell Rear Delt Row, or an alternative exercise to use. This exercise targets the same muscles as the Barbell Rear Delt Row but with a slightly different angle and range of motion. To perform this exercise, you must stand on a platform or box and hold a barbell with your palms facing down. You then pull the bar up towards your chest while keeping your elbows close to your body. This exercise is great for adding size and strength to your upper back and shoulders.
Band Rear Deltoid Row
The Band Rear Deltoid Row is an effective and convenient alternative to the Barbell Rear Delt Row. It requires no equipment other than a resistance band, making it an ideal exercise for home workouts or when traveling. It targets the rear deltoids and rhomboids in a similar manner to the barbell version, but with greater range of motion. The exercise also helps to improve postural stability, which can help to reduce pain and injury. Additionally, the band version allows for more varied rep ranges and tempos, allowing you to really target the rear delts.
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Opposing Complementary Exercises
These supplemental exercises will help you build a balanced, strong physique by working the opposing muscle groups of the Barbell Rear Delt Row. In addition to helping you create a well-rounded workout routine, these exercises will also help you work on your form and technique. Below are some of the best exercises that work the opposite muscles of the Barbell Rear Delt Row.
Lever Chest Press (Machine)
The Lever Chest Press Machine is a great exercise for strengthening the chest muscles and is the perfect complement to the Barbell Rear Delt Row. By using the opposing muscle group, it helps to create balance and symmetry in the upper body. The Lever Chest Press is performed by pushing a lever handle forward from the chest, while the Barbell Rear Delt Row is performed by pulling a barbell backward from behind the neck. Both exercises target the shoulders, chest and back muscles, creating an overall balanced upper body workout.
Chest Dip
The chest dip is a great exercise to complement the barbell rear delt row, as it works the opposing muscle group. It is a bodyweight exercise, which requires you to lift your body up and down in an arc-like motion while keeping your hands shoulder-width apart on a set of parallel bars. This exercise puts emphasis on the chest muscles, particularly the pectoralis major, and helps to engage and strengthen them. As the barbell rear delt row works the rear deltoids, doing chest dips will help to build a balanced physique and ensure that all muscle groups are equally worked.
Pec Deck (Machine)
The Pec Deck machine is a great complement to the Barbell Rear Delt Row exercise. It works the opposing muscle group, the pectoralis major, which is responsible for chest movements. This machine is great for building chest strength and size, as well as improving posture and stability. It also helps to isolate the pectoral muscles, allowing for a more focused contraction. By doing this exercise in combination with Barbell Rear Delt Row, you can maximize your results, as you are working both opposing muscle groups and creating a balanced physique.
Try The Barbell Rear Delt Row For Stronger Shoulders
If you’re looking to strengthen your shoulders and upper back, consider adding the Barbell Rear Delt Row to your workout routine. This exercise targets the rear delts – the back part of the shoulders – which often gets overlooked in many training programs. By incorporating this exercise, you’ll not only improve your posture, but you’ll also enhance your shoulder mobility and stability. Plus, the Barbell Rear Delt Row can help prevent shoulder injuries and imbalances. Whether you’re a beginner or a seasoned gym-goer, this is a great addition to any shoulder and upper back workout.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Back Barbell Exercises
