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Shoulders · Barbell · Intermediate

How to do Barbell Rear Delt Row

The barbell rear delt row is a compound exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It involves pulling a barbell towards the chest while bent over, focusing on squeezing the shoulder blades together to engage the upper back and rear shoulders.

Barbell Rear Delt Row demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Biceps
Equipment
Barbell
Level
Intermediate
Category
Shoulders

How to do Barbell Rear Delt Row, step by step

  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.

Station taken, or training at home? Alternatives to Barbell Rear Delt Row →

Muscles worked

Barbell Rear Delt Row works your shoulders as the main mover, with help from your trapezius, rhomboids and biceps.

Track Barbell Rear Delt Row in SPLYT

Barbell Rear Delt Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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Every barbell exercise → · The full exercise library →