Barbell Rear Delt Row

How to do the Barbell Rear Delt Row

1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
2. Bend 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. While 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. Slowly go back to the initial position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	biceps, lats, middle back
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell External Rotation with Band Resistance Bands Band Pull Apart Resistance Bands Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell

Harder than the Barbell Rear Delt Row

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Barbell Rear Delt Row with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Barbell Rear Delt Row work?

The Barbell Rear Delt Row primarily works the shoulders, with the biceps, lats, and mid back as secondary movers. Cable Rope Rear-Delt Rows, Low Pulley Row To Neck, and Back Flyes - With Bands train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Rear Delt Row?

A Barbell. Without a barbell, Back Flyes - With Bands, Dumbbell One-Arm Upright Row, and Dumbbell Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Barbell Rear Delt Row suitable for beginners?

Yes, the Barbell Rear Delt Row is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Barbell Rear Delt Row go in a workout?

Early — the Barbell Rear Delt Row is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Cable Rope Rear-Delt Rows Cable Machine Low Pulley Row To Neck Cable Machine Back Flyes - With Bands Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Face Pull Cable Machine