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Barbell Incline Rear Delt Row

Barbell Incline Rear Delt Row

The Barbell Incline Rear Delt Row is an excellent exercise that targets the muscles of your upper back and shoulders, specifically your rear delts. By performing this exercise, you can develop a strong and defined back, improve posture, and enhance shoulder stability. To perform the Barbell Incline Rear Delt Row, you will need an adjustable incline bench and a barbell. Start by setting the bench to an incline of around 45 degrees and place the barbell at the foot of the bench. Position yourself face down on the bench, grasping the barbell with an overhand grip that is slightly wider than shoulder-width apart. As you initiate the movement, retract your shoulder blades and pull the barbell towards your upper chest, focusing on squeezing your rear delts and upper back muscles. Keep your elbows pointing out to the sides and maintain a controlled tempo throughout the exercise. The Barbell Incline Rear Delt Row is a compound movement that engages multiple muscle groups simultaneously. It not only targets your rear delts but also activates your rhomboids, trapezius, and biceps. To maximize the benefits of this exercise, ensure that you maintain proper form, engage your core for stability, and avoid using excessive weight, as it may compromise technique and increase the risk of injury. Incorporate the Barbell Incline Rear Delt Row into your upper body workout routine to strengthen and sculpt your back and shoulder muscles. As always, remember to warm up before any exercise and consult with a fitness professional to ensure this exercise is appropriate for your fitness level and goals.


  • Start by grabbing a barbell with an overhand grip, making sure your hands are slightly wider than shoulder-width apart.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Hinge forward at your hips, keeping your back straight and your core engaged.
  • Slowly lift the barbell towards your chest, leading with your elbows.
  • Squeeze your shoulder blades together at the top of the movement.
  • Lower the barbell back down in a controlled manner, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize the effectiveness of the movement.
  • Incorporate a full range of motion by pulling the bar all the way up towards your upper chest.
  • Engage your rear deltoids by squeezing your shoulder blades together at the top of the movement.
  • Adjust the incline of the bench to target different areas of your shoulder muscles.
  • Keep your core tight and maintain a neutral spine throughout the exercise to avoid any strain on your lower back.
  • Control the weight on the way down to avoid jerking or swinging motions that can lead to injury.
  • Consider using an underhand grip to shift some of the emphasis onto your biceps.
  • Start with lighter weights to master the movement and gradually increase the load as you get stronger.
  • Don't forget to warm up your shoulder joints before performing this exercise to prevent any potential injuries.
  • Incorporate this exercise into a well-rounded shoulder workout routine for overall muscle development.


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