Barbell Rear Delt Row

The Barbell Rear Delt Row is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbarbellpullcompound
Barbell Rear Delt Row - starting position

Starting position

Barbell Rear Delt Row - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Biceps Lats Middle Back

The shoulders handles the primary load during this movement. The biceps and lats and middle back assist as stabilizers throughout the range of motion.

How to Barbell Rear Delt Row

  1. 1

    Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

  2. 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. 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. 4

    Slowly go back to the initial position as you breathe in.

  5. 5

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Barbell Rear Delt Row work?

The Barbell Rear Delt Row primarily works the Shoulders. Secondary muscles include the Biceps, Lats, Middle Back, which assist during the movement.

Is the Barbell Rear Delt Row good for beginners?

Yes, the Barbell Rear Delt Row is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the Barbell Rear Delt Row?

You need barbell to perform the Barbell Rear Delt Row. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS