Barbell Incline Rear Delt Row

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Place a barbell on the floor at the head of the bench or on low rack pins.
3. Lie chest-down on the bench with your chin just over the top edge and your feet planted firmly on the floor for stability.
4. Grasp the barbell with a wide overhand (pronated) grip, significantly wider than shoulder-width.

How to do it

1. Inhale to brace your core, then exhale as you pull the barbell toward your upper chest by driving your elbows out to the sides.
2. Keep your elbows flared at a 70-90 degree angle from your torso to maximize rear deltoid recruitment.
3. Squeeze your shoulder blades together at the top of the movement, holding for a brief pause.
4. Inhale as you lower the barbell under control to the starting position, maintaining a 2-1-2 tempo.

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent momentum.
• Ensure your elbows flare out wide rather than tucking into your ribs.
• Maintain a neutral neck by looking at the floor slightly in front of the bench.
• Avoid 'shrugging' the weight; keep your shoulders down and away from your ears.
• Pull the bar toward your upper chest/collarbone area, not your stomach.

Pro tips

• Think about 'pulling the bar apart' as you lift to better engage the posterior deltoids.
• Focus on driving the elbows toward the ceiling rather than just pulling with your hands.
• Use a thumbless (suicide) grip to reduce forearm and biceps involvement, shifting more tension to the back.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension for the rear delts.
• Add a 2-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the barbell incline rear delt row work?

The barbell incline rear delt row primarily targets the lats and rhomboids, and also works the biceps, deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the barbell incline rear delt row?

The barbell incline rear delt row uses barbell.

Is the barbell incline rear delt row good for beginners?

The barbell incline rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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