How to Perform the Perfect Barbell Rear Delt Row (Complete Guide)

Perfect Barbell Rear Delt Row Technique

The barbell rear delt row isolates the rear deltoids, improving shoulder stability and posture. By performing this exercise with proper form, you can enhance upper body strength and prevent shoulder injuries.

Step-by-Step Form Guide

1.Setup Position: Stand with feet shoulder-width apart, knees slightly bent, and hold the barbell with an overhand grip (palms facing down). Bend at the hips, keeping a straight back and a slight arch in your lower back.
2.Pull the Bar: Pull the barbell towards your chest, focusing on squeezing the shoulder blades together as you lift the bar. Keep your elbows at a 45-degree angle to your torso.
3.Elbow Drive: Engage your rear deltoids to pull the elbows back and the barbell up, avoiding using your arms too much.
4.Lower the Weight: Slowly lower the barbell back to the starting position while maintaining control of the weight.
5.Breathing: Exhale as you row the barbell up, and inhale as you lower it back down.

Common Mistakes to Avoid

1.Using momentum to lift the barbell instead of controlled muscle movement.
2.Rounding the back or arching too much in the lower back.
3.Letting the elbows flare out or bringing the bar too high.
4.Using too much weight, compromising form.
5.Not engaging the rear delts enough, relying too heavily on arms.

AI Coaching Benefits

ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:

1.Postural alignment for a safer and more effective row.
2.Rear delt activation to ensure proper muscle engagement.
3.Elbow positioning for maximum efficiency.
4.Core engagement to maintain spinal stability during the lift.
5.Breathing rhythm for optimal performance and endurance.

Perfect Barbell Rear Delt Row Technique

Step-by-Step Form Guide

Common Mistakes to Avoid

AI Coaching Benefits

Master Your Exercise with AI Coaching