barbell rear delt row

Delts

• Target muscles: shoulders, back, arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend forward at the hips, keeping your back straight and chest up.
4. Pull the barbell towards your chest, squeezing your shoulder blades together.
5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Swap it for

• Bent-over one-arm dumbbell row (bench-supported, elbow-out)
• Seated two-arm cable rear delt row
• Standing cable face pull (rear delts)
• Kneeling Cable Rope Rear Delt Row
• Standing cable crossover rope face pull (rear delts)
• Standing Band Face Pull (Rear Delts)

Harder

• dumbbell complex push up row clean and press

Easier

• Smith Machine Bent-Over Row to Lower Chest (Rear Delts)
• Standing Band Face Pull (Rear Delts)