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
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.
Pro Tips
•Row the bar to your upper chest (collarbone level) with your elbows flared out wide to target the rear delts instead of the lats.
•Keep your torso at about a 45-degree angle and don't let your back rise up during the row.
•Use a wider-than-shoulder-width grip to emphasize the rear delts and rhomboids over the biceps and lats.
Common Mistakes
•Pulling the bar to the lower chest or stomach with elbows tucked, which turns it into a standard Bent Over Row targeting the lats.
•Using too much weight and letting the torso rise with each rep to generate momentum.
•Gripping too narrow, which shifts the emphasis to the biceps and lats instead of the rear delts.