Barbell Rear Delt Row

How to do it

1. Grip a barbell with a wide overhand grip, well outside the shoulders.
2. Hinge at the hips until the torso is near parallel, with a soft knee bend and a flat back.
3. Let the bar hang at arm's length below the chest, elbows straight.
4. Pull the bar toward the upper chest with the elbows flared out to the sides.
5. Stop when the upper arms are roughly in line with the shoulders.
6. Lower the bar under control to a straight-arm hang and repeat.

Common mistakes

• Tucking the elbows to the ribs, which turns the lift into a lat row.
• Swinging the torso to yank the bar up.
• Pulling the bar to the belly instead of high on the chest.
• Using a load so heavy that the elbows never reach shoulder height.