Target Muscle

    Shoulders

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersBarbell

    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 bicep. 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.

    Also Works

    TrapeziusRhomboidsBiceps

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and knees slightly bent.

    2. 2

      Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.

    3. 3

      Bend forward at the hips, keeping your back straight and chest up.

    4. 4

      Pull the barbell towards your chest, squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top, then slowly lower the barbell back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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