Back / Intermediate / Compound (multi-joint)

Wide-Grip Barbell Rear Delt Row

A bent-over barbell row with a wide overhand grip and flared elbows that targets the rear delts and upper back.

At a glance

Primary

Upper back (rhomboids, mid/lower traps), Rear delts

Secondary

Lats, Biceps, Forearms & grip, Lower back (erectors)

Equipment

Barbell

Movement pattern

Row, Reverse fly, Shoulder-blade squeeze

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Hold a barbell with a wide overhand grip, knees slightly bent.
2. Hinge at the hips until your torso is close to parallel with the floor, back flat and arms hanging straight.
3. Row the bar toward your lower chest, flaring the elbows out to the sides.
4. Squeeze the shoulder blades together at the top, then lower under control.

Tips

• Keep a neutral spine throughout.
• Pull with the elbows wide to keep the emphasis on the rear delts.

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