Barbell Rear Delt Row
- Target muscle
- Deltoid Posterior
- Synergist muscles
- Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Barbell
- Body part
- Shoulders
- Type
- Strength
The barbell rear delt row is a bent-over rowing variation that primarily targets the posterior (rear) deltoids by driving the elbows high and wide. The middle and lower trapezius, infraspinatus, teres major and minor, and brachialis assist, making it a useful accessory lift for building upper-back thickness and balancing shoulder development.
How to do the Barbell Rear Delt Row
- 1Load a barbell and stand with your feet shoulder-width apart, gripping the bar with an overhand grip slightly wider than shoulder-width.
- 2Hinge at the hips and push your hips back until your torso is roughly parallel to the floor, keeping a flat back and a slight bend in your knees.
- 3Let the bar hang at arm's length below your shoulders and brace your core to lock your spine in position.
- 4Pull the bar up toward your lower chest by driving your elbows high and out to the sides, away from your body.
- 5Squeeze your shoulder blades together at the top, feeling the contraction in the rear of your shoulders.
- 6Lower the bar under control back to the starting position, keeping your torso still and your back flat.
- 7Complete your reps, then carefully stand tall and set the bar down with a flat back.
Form tips
- Keep your elbows flared out to roughly 90 degrees from your torso so the work stays on the rear delts rather than shifting to the lats.
- Maintain a flat, neutral spine and hinge from the hips throughout — never round your lower back under load, as this is the main injury risk on any bent-over barbell row.
- Use a lighter weight than you would on a standard row and focus on a controlled tempo with a deliberate squeeze at the top.
- Keep your neck in line with your spine by looking at a spot on the floor a few feet ahead rather than craning your head up.
Common mistakes
- Rounding the lower back while hinged over, which removes spinal support and puts the discs at risk under load.
- Pulling the bar with the elbows tucked close to the body, which turns the movement into a lat row and takes tension off the rear delts.
- Using momentum to heave the bar up by jerking the torso, which cheats the rep and reduces tension on the target muscle.
- Standing too upright instead of staying parallel to the floor, which changes the angle and shifts the work to the upper traps.
- Shrugging the shoulders toward the ears at the top instead of squeezing the shoulder blades together, reducing rear-delt engagement.
Frequently asked questions
What muscles does the barbell rear delt row work?
It primarily targets the rear (posterior) deltoids, with the middle and lower trapezius, infraspinatus, teres major, teres minor, and brachialis assisting as synergists.
How is the rear delt row different from a regular barbell row?
A standard barbell row keeps the elbows tucked to drive the lats and mid-back. The rear delt row flares the elbows high and wide and pulls toward the lower chest, shifting the emphasis onto the rear deltoids.
How wide should my grip be?
Use an overhand grip slightly wider than shoulder-width. A wider grip makes it easier to keep the elbows flared out to the sides, which is what targets the rear delts.
How many sets and reps should I do?
As a rear-delt accessory, 3 to 4 sets of 10 to 15 reps with moderate weight works well. The rear delts respond better to controlled, higher-rep work than to heavy, momentum-driven pulls.
Is the barbell rear delt row good for beginners?
Yes, once you can hold a stable hip hinge with a flat back. Start light to master the high-elbow pull and protect your lower back before adding weight.
