Barbell Rear Delt Row

A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.

How to do it

1. Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
2. Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
3. Row the bar up toward your upper chest with the elbows flaring out to the sides.
4. Pause and squeeze the rear delts and upper back at the top.
5. Lower the bar under control and repeat.

Tips

• Pull with the elbows, not the hands — think of driving them up and out.
• Use a lighter load than a standard row; the wide grip reduces leverage.

Muscles

Primary: Rear deltoid

Secondary: Lats, Rhomboids, Traps