Barbell Bent Over Rear Delt Row

Muscles worked

Setup

1. Stand with feet shoulder-width apart and grasp the barbell with a wide overhand (pronated) grip, significantly wider than shoulder-width.
2. Hinge at the hips until your torso is nearly parallel to the floor, maintaining a slight bend in the knees.
3. Let the barbell hang at arm's length directly below your shoulders with your back flat and core braced.

How to do it

1. Exhale as you pull the barbell toward your upper chest, flaring your elbows out to the sides at a 75 to 90-degree angle from your torso.
2. Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in the rear delts.
3. Inhale as you slowly lower the barbell back to the starting position under full control.
4. Maintain a controlled tempo, avoiding any jerking or swinging of the torso.

Form checklist

• Keep your back flat and avoid rounding the lumbar or thoracic spine.
• Ensure elbows flare out wide rather than tucking into the ribs to keep focus on the deltoids.
• Keep your neck in a neutral position by looking at the floor a few feet in front of you.
• Minimize hip movement to ensure the upper back and shoulders are doing the work.

Pro tips

• Focus on pulling with your elbows rather than your hands to maximize posterior deltoid recruitment.
• Imagine trying to pull the bar apart horizontally as you lift to increase tension on the rear delts.
• Use a slightly lighter weight than a standard row to ensure you can maintain the flared elbow position without compensation.

Make it harder

• Add a 2-second pause at the peak of the contraction to eliminate momentum and increase time under tension.
• Perform the movement with a 'dead stop' by resting the plates on the floor or blocks between each rep to build explosive pulling power.

Frequently asked

What muscles does the barbell bent over rear delt row work?

The barbell bent over rear delt row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, erector spinae, and trapezius as secondary muscles.

What equipment do you need for the barbell bent over rear delt row?

The barbell bent over rear delt row uses barbell.

Is the barbell bent over rear delt row good for beginners?

The barbell bent over rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids