Barbell Rear Delt Row To Neck 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Barbell Rear Delt Row to Neck" is an effective exercise primarily targeting the rear deltoids (shoulders) while also engaging the biceps as a secondary muscle group. This movement involves pulling a barbell towards the neck while maintaining a slight forward lean, which helps isolate the rear delts. By keeping the elbows high and flared, the exercise ensures maximum activation of the target muscle. The use of a barbell allows for progressive overload, making it a great addition to shoulder-focused workouts. Proper form is essential to prevent strain on the lower back and maximize muscle engagement.
How to Perform
Begin by setting up a barbell with your chosen weight. Stand with your feet about shoulder-width apart, holding the barbell with an overhand grip.
Slightly bend your knees and allow the bar to lower down your thighs until it reaches just below knee height.
Hinge forward at your hips, keeping your torso nearly parallel to the floor. Ensure your feet remain shoulder-width apart for stability.
Pull the barbell upward toward your neck, keeping your elbows high and flared out to engage the rear delts effectively.
At the peak of the movement, pause and contract your rear deltoids to maximize activation.
Slowly lower the barbell back down in a controlled manner, returning to the starting position.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the set to avoid strain on the back.
Keep your core engaged and back neutral to prevent unnecessary pressure on the lower back. Aim for a smooth, controlled motion during both the lift and lowering phases to maximize muscle activation and reduce the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain control of the barbell during the entire movement. Avoid letting it drop quickly, and make sure to pause briefly at the top of the lift, holding for about one second.
Keep your head in a neutral position by looking directly at the floor throughout the exercise.
Focus on keeping your back straight and engaged. If you notice any rounding or excessive arching, it could indicate that you're using too much weight. Reduce the load if necessary to maintain proper posture and avoid strain.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the barbell. This will shift the focus away from the rear delts and increase the risk of injury. Focus on smooth, controlled movements to maintain tension on the target muscles.
Don’t Let Your Lower Back Round: Avoid bending or rounding your lower back during the exercise, as this can lead to strain and injury. Always keep your spine neutral and engage your core to protect your lower back.
Don’t Pull With Your Arms: Keep the focus on your rear delts by not using your biceps too much. Make sure you initiate the movement with your shoulders rather than relying on your arms to pull the barbell.
Avoid Overarching Your Neck: Keep your head in a neutral position and avoid tilting it upwards during the lift. Looking too far up or arching your neck can strain the cervical spine.
Don’t Use Too Much Weight: Lifting a weight that is too heavy will force you to sacrifice form and use momentum. Start with a manageable weight and prioritize good form to effectively target the rear delts.
Don’t Let Your Elbows Drop: Ensure your elbows remain high and flared during the movement. Dropping your elbows reduces the engagement of the rear deltoids and shifts the focus to other muscle groups.
Avoid Fast, Jerky Movements: Speeding through the exercise reduces muscle engagement and increases the risk of injury. Perform each rep slowly, especially during the lowering phase, to maintain tension on the rear delts and enhance muscle activation.
Don’t Forget to Squeeze at the Top: Failing to pause and squeeze the rear delts at the top of the movement reduces the effectiveness of the exercise. Focus on a controlled contraction at the peak to maximize activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
