Middle Back Exercises

Barbell Rear Delt Row

A good workout that tergets your middle back and posterior deltoids.

Barbell Rear Delt Row - Step 1 Barbell Rear Delt Row - Step 2


  1. Start with your feet a shoulder-width apart in front of the barbell. Bend over the bar until your back is almost parallel with the floor. Grasp the bar just wider than shoulder width apart. Lift the bar up so it's just above the ground and you're in a comfortable starting position.
  2. Raise the bar up towards your chest using a clean controlled motion. Continue until the bar is almost touching your lower chest. Hold this for a moment then lower the bar to its original position.


  • Keep your head up and your back straight while doing this exercise.

Barbell Rear Delt Row - Muscles Worked

Primary Muscle: Middle Back
Secondary Muscle: Biceps, Lats, Shoulders
Equipment Type: Barbell

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