Barbell Rear-Delt Row

a.k.a. Elbows Out Barbell Row

Differentiation: Mechanics

This variation of a row for Shoulders exercise is unique. Here is how: you use a Olympic bar. Using the bar works both deltoid muscles simultaneously. This exercise may seem similar to Bent-Over Barbell Rows, but it differs slightly. When performing this exercise - Barbell Rear-Delt Rows- | you place your hands wider than shoulder-width apart | and pull back with your elbows flared outward. | This hand placement and elbow position targets your rear deltoids.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet about shoulder-width apart

7) Bend down to grasp the bar with your hands wide apart - with your palms facing behind you,

8) ...and lean over slightly with arms straight

9) Bend your knees slightly.

10) Allow the bar to hang down

11) Bend forward at the waist - until your upper torso is as close to parallel to the floor as is comfortably possible.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the bar toward your chest

3) ...while flaring your elbows out.

4) Pull upward

5) ...until your upper arms are level with your shoulders.

6) Hold this position for a count of one second.

7) Then, inhale as you lower the bar using a controlled movement

8) ...until your arms are again straight.

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Keep your knees slightly bent.

Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.

Your elbows should flare outward as you pull.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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