PlanWorkouts

Exercise 0076 · REF S9zHIvU

Barbell Rear Delt Row exercise animation

Barbell Rear Delt Row

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

How to Do the Barbell Rear Delt Row

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend forward at the hips, keeping your back straight and chest up.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Rear Delt Row primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Biceps.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Rear Delt Row work?
The Barbell Rear Delt Row primarily targets the delts, with the trapezius and rhomboids, biceps assisting.
What equipment do I need for the Barbell Rear Delt Row?
The Barbell Rear Delt Row is done with a barbell.
What's a good alternative to the Barbell Rear Delt Row?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.