Instructions

1

Stand with feet shoulder-width apart, barefoot or in flat shoes. Hold a barbell with both hands using an overhand grip, arms extended downward in front of the body. Maintain neutral spine with slight forward lean from hips.

2

Position hands slightly wider than shoulder-width apart on the barbell. Engage core and keep chest up. Position the bar close to your thighs with elbows slightly bent.

3

Hinge at the hips by bending forward while maintaining a neutral spine. Allow the barbell to travel downward along the front of your legs toward the floor in a controlled manner. Keep the bar close to your body throughout the descent. Elbows remain relatively straight but not locked.

4

Drive through your heels and extend hips forward explosively to return to standing position. Simultaneously pull the barbell upward by contracting the lats and retracting the scapulae. Squeeze shoulder blades together at the top. Return to starting position with controlled movement.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESBiceps Brachii, Rhomboids, Posterior Deltoids, Trapezius

EQUIPMENTBarbell

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Latissimus Dorsi, the Barbell Rear Delt Row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Barbell allows for a smooth, natural resistance curve.

Benefits

Improves overall Shoulders stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Using excessive momentum to swing the Barbell rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Barbell setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Biceps Brachii, Rhomboids, Posterior Deltoids, Trapezius to maintain control of the Barbell.

Exercise Variations

Dumbbell Barbell Rear Delt Row
Cable Barbell Rear Delt Row
Banded Barbell Rear Delt Row

Barbell Rear Delt Row