Rear Delt Row
-
Equipment:
barbell -
Area Worked:
Abdomen, Lower Back, & Pelvis -
Type of Workout:
Weight
Exercise Description:
A barbell rear delt row is a weight training exercise that primarily targets the rear deltoids, the muscles on the back of the shoulders. It also works the trapezius, the muscles that run along the back of the neck and shoulders.
How to do a barbell rear delt row:
- Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Bend over at the hips until your torso is almost parallel to the ground.
- Keeping your back straight and your core engaged, row the barbell up to your upper chest, with your elbows pointing out to the sides.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell rear delt row:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your back round or your hips shoot up.
- Squeeze your rear delts at the top of the movement.
- Focus on keeping the barbell close to your body throughout the movement.
Injuries that barbell rear delt rows can help heal:
- Rotator cuff injury: Barbell rear delt rows can help to strengthen the muscles around the shoulder, which can help to prevent rotator cuff injury.
- Impingement syndrome: Barbell rear delt rows can help to improve range of motion and flexibility in the shoulder, which can help to relieve pain and inflammation.
Tips for performing barbell rear delt rows:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your rear delts at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell rear delt rows are a great exercise for building strong, big rear delts. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell rear delt rows:
- They can help to improve your weightlifting strength and power.
- They can help to prevent rotator cuff injury and impingement syndrome.
- They can help to improve your range of motion and flexibility in the shoulder.
If you are new to barbell rear delt rows, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.