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Barbell Rear Delt Row

The Barbell Rear Delt Row primarily targets your Shoulders, with support from Biceps, Lats, Middle Back. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Biceps, Lats, Middle Back

How to perform Barbell Rear Delt Row

  1. Step 1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  2. Step 2. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  3. Step 3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  4. Step 4. Slowly go back to the initial position as you breathe in.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

How do I correctly perform the barbell rear delt row for shoulder isolation?

Hinge at the hips until your torso is nearly parallel to the floor and pull the barbell toward your upper chest. Keep your elbows flared out at a 45 to 90-degree angle to emphasize the posterior deltoids.

Which specific muscle groups does this exercise target?

The primary target is the posterior deltoid located on the back of the shoulder. While the traps and rhomboids assist, the wide elbow flare minimizes lat involvement to isolate the rear shoulder heads.

What are the most common form mistakes to avoid during this movement?

Avoid pulling the bar to your waist, which shifts the load to the lats, and do not use momentum to swing the weight. Ensure your wrists remain straight and your shoulder blades retract at the top of the rep.

Is there a beginner-friendly alternative if the barbell version is too difficult?

Chest-supported dumbbell rear delt rows are an excellent starting point as they stabilize the torso. This allows beginners to focus on the mind-muscle connection without worrying about lower back fatigue or balance.

How should I program the barbell rear delt row into my workout routine?

Perform 3 to 4 sets of 10 to 15 repetitions using a lighter weight to maintain strict form. This exercise is best placed toward the end of a pull or shoulder session after heavy compound lifts are completed.

Sample sets & reps for Barbell Rear Delt Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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