Barbell Rear Delt Row

What it is

This compound barbell movement effectively targets your rear deltoids, the posterior heads of your shoulders. You will also engage your biceps, latissimus dorsi, and middle back as secondary muscles. This pulling exercise builds strength and thickness in your upper back.

Technique tips

• Maintain a naturally arched back and stable core.
• Flare your elbows wide to emphasize the rear deltoids.
• Pull the barbell towards your upper chest, squeezing your shoulders.
• Focus on your rear deltoids; let your arms act as hooks.
• Control the bar slowly on the way down for better engagement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.