Barbell Rear Delt Row
Muscles worked
Instructions
- 1Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
- 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.
- 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.
- 4Slowly go back to the initial position as you breathe in.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Rear Delt Row
The barbell rear delt row specifically targets the rear deltoid by changing the elbow path compared to a standard row. With your torso bent forward and parallel to the floor, you pull the bar toward your chest while flaring your elbows out rather than keeping them close to your body, shifting the emphasis from the middle back to the back of the shoulder. Often described as a bench press in reverse, it's an excellent compound exercise for building strength and volume in a part of the deltoid that's often undertrained.
check_circleBenefits
- check_circleSpecifically targets the rear deltoid, an often-neglected area
- check_circleAllows heavier loading than a classic isolation exercise
- check_circleAlso strengthens the middle back and biceps
- check_circleImproves shoulder muscular balance and posture
lightbulbExecution tips
- lightbulbMaintain the natural arch of your back throughout the movement
- lightbulbFlare your elbows well out and away from your body
- lightbulbFocus on contracting the rear delts, not the biceps
- lightbulbReturn slowly to the initial position while keeping your back flat
warningCommon mistakes
- warningRounding the back instead of keeping its natural arch
- warningTucking the elbows close to the body like a standard row
- warningUsing the biceps to pull the load instead of the shoulders
- warningStanding up during the pull to help move a heavier load
helpFrequently asked questions
How is this different from a standard barbell row?expand_more
The elbows flare outward here instead of tucking close to the body, which shifts the work from the middle back toward the rear deltoid.
What load should I use for this exercise?expand_more
A moderate load is preferable: prioritize contracting the rear delts over the amount of weight lifted.
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