Barbell Rear Delt Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart and the barbell positioned over your mid-foot.
2. Hinge at the hips until your torso is nearly parallel to the floor, maintaining a flat back and slightly bent knees.
3. Grasp the barbell with a wide overhand (pronated) grip, roughly 1.5 times shoulder-width apart.
4. Engage your core and keep your neck in a neutral position, looking at a spot on the floor a few feet in front of you.

How to do it

1. Exhale as you pull the barbell toward your upper chest, intentionally flaring your elbows out to the sides at a 75 to 90-degree angle.
2. Drive your elbows toward the ceiling and squeeze your shoulder blades together at the top of the movement.
3. Inhale as you slowly lower the barbell back to the starting position with full control, feeling a stretch in the upper back.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down) to ensure constant tension.

Form checklist

• Keep elbows flared wide to isolate the rear delts and minimize lat involvement.
• Maintain a flat, neutral spine; do not allow your lower back to round or your torso to swing.
• Pull the bar toward the upper chest/sternum rather than the belly button.
• Ensure your wrists stay straight and do not curl the weight with your forearms.

Pro tips

• Think about pulling with your elbows rather than your hands to better engage the posterior deltoids.
• Focus on the 'pinch' between your shoulder blades at the top to maximize trapezius and rhomboid activation.

Make it harder

• Add a 2-second isometric pause at the peak of the contraction to increase time under tension.
• Perform the movement with a 'dead stop' by resting the barbell on the floor between every rep to eliminate momentum.

Frequently asked

What muscles does the barbell rear delt row work?

The barbell rear delt row primarily targets the deltoids and lats, and also works the erector spinae, glutes, and hamstrings as secondary muscles.

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

The barbell rear delt row uses barbell.

Is the barbell rear delt row good for beginners?

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

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Cable Twisting Overhead PressIntermediate · biceps, deltoids, erector spinae, and lats
• Child Pose Arms RotationBeginner · deltoids, erector spinae, and lats
• Dumbbell Rear Delt RowIntermediate · deltoids, lats, and rhomboids