Shoulders Exercise · Barbell

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Barbell Rear Delt Row

The barbell rear delt row pulls the bar toward the upper chest or neck with a wide grip and flared elbows, biasing the rear delts and upper back over the lats compared to a standard row. It's a useful addition for shoulder health given how much pressing most programs include. Keep the elbows high and avoid pulling toward the waist, which shifts the emphasis toward the lats instead.

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Also known as: Bb Rear Delt Row

Category

Shoulders

Equipment

Barbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Rear Delt Row

1. Take a stance with your feet shoulder-width apart and a slight bend in the knees.
2. Grip a barbell overhand, hands set a bit wider than shoulder width.
3. Fold forward at your hips, keeping your back flat and chest lifted.
4. Row the bar up toward your chest, squeezing your shoulder blades together as it arrives.
5. Hold briefly at the top of the row, then lower the bar back down under control.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Rear Delt Row mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids, Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Barbell Rear Delt Row work?

The Barbell Rear Delt Row mainly works your delts. It also helps strengthen your trapezius and rhomboids, biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Barbell Rear Delt Row with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Rear Delt Row?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Rear Delt Row?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Rear Delt Row?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.