How to do: Barbell Rear Delt Row

Step-by-step instructions

1. 1Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
2. 2Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
3. 3While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
4. 4Slowly go back to the initial position as you breathe in.
5. 5Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).