Barbell Rear Delt Row

Barbell Rear Delt Row

The Barbell Rear Delt Row is a compound exercise that primarily targets the muscles of the upper back, specifically the rear delts. This exercise is an excellent choice for individuals looking to improve their posture, strengthen the upper body, and enhance overall muscular balance. To perform the Barbell Rear Delt Row, you will need a barbell and a flat bench. Start by placing the bench parallel to a barbell rack and adjusting the barbell height to about knee level. Stand facing the bench and bend at the waist to grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing towards you. Maintain a straight back and slightly bend your knees for stability. Initiate the movement by retracting your shoulder blades and pulling the barbell towards your torso. Focus on contracting your rear delts throughout the movement, squeezing them at the top of the contraction. Ensure that your elbows move in a straight line and stay close to your body. Gradually lower the barbell back to the starting position in a controlled manner, and repeat for the desired number of repetitions. Remember to engage your core muscles for stability and avoid any excessive swinging or momentum in the movement. It's important to use an appropriate weight that allows you to maintain proper form and control throughout the exercise. The Barbell Rear Delt Row can be a valuable addition to your upper body workout routine, helping to strengthen and sculpt the muscles of your back. Incorporate this exercise into your training program to promote better posture, enhance shoulder stability, and achieve a well-rounded physique.


  • Stand with your feet shoulder-width apart, with your knees slightly bent.
  • Hold a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  • Bend forward at the hips, keeping your back straight and parallel to the floor.
  • Start with the barbell hanging in front of your body, fully extended.
  • Exhale and pull the barbell towards your chest, squeezing your shoulder blades together.
  • Pause for a moment at the top of the movement, then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your core engaged and your back straight.

Tips & Tricks

  • Focus on keeping your spine neutral throughout the movement.
  • Engage your core to stabilize your body and prevent excessive arching of the lower back.
  • Squeeze your shoulder blades together at the top of the movement to fully activate the rear deltoids.
  • Keep your elbows slightly bent and wrists in line with your forearms.
  • Control the weight throughout the exercise, focusing on the eccentric (lowering) portion.
  • Use a challenging weight that allows you to perform 8-12 repetitions with proper form.
  • Incorporate a variety of rowing exercises into your routine to target different areas of the back.
  • Include adequate rest and recovery periods between sets to optimize muscle growth and prevent overtraining.
  • Combine the rear delt row with other shoulder and upper back exercises for a well-rounded workout.
  • Ensure you are properly fueling your body with a balanced diet to support muscle growth and recovery.


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