Barbell Rear Delt Row

Barbell Rear Delt Row


This exercise involves using a barbell to perform a rowing motion that targets the rear deltoid muscles in the shoulders. It is typically done by standing with a slight bend in the knees and leaning forward while holding the barbell with an overhand grip. The movement involves pulling the barbell towards the chest while keeping the elbows close to the body.

Muscle Group

Equipment Required

Barbell Rear Delt Row Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a barbell with an overhand grip, with your hands shoulder-width apart.
  3. Bend forward at the waist, keeping your back straight and your head up.
  4. Bring the barbell up towards your chest, keeping your elbows close to your body.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower the barbell back down to the starting position.
  7. Repeat for the desired number of repetitions.

Barbell Rear Delt Row Form & Visual

Barbell Rear Delt Row

Barbell Rear Delt Row Benefits

  • Targets the rear deltoids, which are often neglected in traditional back exercises
  • Improves posture by strengthening the upper back muscles
  • Increases shoulder stability and mobility
  • Can be modified to target different areas of the back and shoulders
  • Can be performed with a variety of equipment, including barbells, dumbbells, and cables

Barbell Rear Delt Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Erector spinae
  • Latissimus dorsi

Barbell Rear Delt Row Variations & Alternatives