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Add this rear delt row exercise to your shoulder workout!
Also Known As: Elbows Out Barbell Row
Exercise Data
Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Lats, Middle Back
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.
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It is very rare for improper application to be the cause of fitness failure. Not knowing how to lose weight and lack of motivation are the main reasons people quit, or do not even try in the first place. The goal is to make it fun, and these tips will help you do that.
Try playing music to motivate you during your exercise routine. All cultures enjoy music. It speaks to us at a basic level, and the right music can be an excellent addition to your exercise regime. When you work out to your favorite tunes, it can feel more like a night on the dance floor than exercise. Your focus is on the rhythm and beat of the music rather than on your tired muscles, which helps you to keep moving for a longer period of time.
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