Rear Delt Row (Barbell)
Also called Barbell Rear Delt Row, BB Rear Delt Row
How to do it
Hold a barbell with a wide overhand grip and hinge forward with a neutral spine. Row the bar toward the upper abdomen by driving both elbows high and wide, squeeze the rear delts and shoulder blades, then lower slowly to straight arms without standing up or shrugging.
Setup
Use a wide overhand grip with wrists straight, hinge until the torso is inclined, soften the knees, brace the core, keep the spine neutral, shoulders down, and arms hanging beneath the upper chest.
Where you should feel it
Across the rear delts and between the shoulder blades, with the rhomboids, biceps, and traps assisting while the core, lower back, and forearms hold the hinged position and bar.
When to use it
Use for progressively loaded rear-delt and upper-back strength when a stable hinge can be maintained. Controlled sets of 6-12 reps work well.