Barbell Rear Delt Row
Strengthen your posterior deltoids and upper back with the Barbell Rear Delt Row. Learn proper form to build broad, balanced shoulders and improve posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Rear Delt Row
Band standing rear delt row
Shoulders · Deltoid Posterior · Band
Barbell Incline Lying Rear Delt Raise
Shoulders · Deltoid Anterior · Barbell
Barbell Shoulder Grip Upright Row
Shoulders · Deltoid Lateral · Barbell
Barbell Upright Row
Shoulders · Deltoid Lateral · Barbell
Description
A strength training exercise that targets the rear deltoids, using a barbell to pull resistance towards the torso.
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How to do Barbell Rear Delt Row
- 01Setup
Load a barbell with appropriate weight and stand with feet hip-width apart, knees slightly bent. Hinge forward at your hips, keeping your back straight and chest proud, until your torso is nearly parallel to the floor.
- 02Setup
Grab the barbell with an overhand grip, slightly wider than shoulder-width, allowing it to hang directly beneath your shoulders with arms extended.
- 03
Initiate the movement by pulling the barbell towards your upper abdomen, driving your elbows back and outward. Focus on squeezing your shoulder blades together as you pull.
- 04
Continue pulling until your elbows are slightly above your back and the barbell is close to your torso. Exhale as you pull.
- 05
Slowly and with control, lower the barbell back to the starting position, allowing your shoulder blades to protract slightly. Inhale as you lower.
Tips
- Maintain a slight bend in your knees and a flat back throughout the exercise to protect your spine and effectively target the rear deltoids.
- Focus on initiating the pull with your rear deltoids and upper back, rather than relying on your biceps or momentum.
- Use a lighter weight initially to master the mind-muscle connection and ensure proper form before increasing resistance.
- Keep your head in a neutral position, looking slightly forward or down, to maintain spinal alignment and avoid neck strain.
Common mistakes
- Rounding your back compromises spinal safety and reduces rear delt activation; maintain a flat, neutral spine by engaging your core and hinging properly from the hips.
- Using too much momentum or swinging the weight reduces the time under tension for the target muscles; control the movement through both the concentric and eccentric phases.
- Pulling the bar too low towards the waist shifts emphasis to the lats; aim to pull the bar higher towards your upper abdomen or chest to better engage the posterior deltoids.
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What muscles does Barbell Rear Delt Row work?
Barbell Rear Delt Row primarily targets Deltoid Posterior. Secondary muscles include Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Barbell Rear Delt Row good for beginners?
Barbell Rear Delt Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Rear Delt Row?
You need Barbell to perform Barbell Rear Delt Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Rear Delt Row?
Maintain a slight bend in your knees and a flat back throughout the exercise to protect your spine and effectively target the rear deltoids. Focus on initiating the pull with your rear deltoids and upper back, rather than relying on your biceps or momentum. Use a lighter weight initially to master the mind-muscle connection and ensure proper form before increasing resistance. Keep your head in a neutral position, looking slightly forward or down, to maintain spinal alignment and avoid neck strain.
What are common mistakes when doing Barbell Rear Delt Row?
Rounding your back compromises spinal safety and reduces rear delt activation; maintain a flat, neutral spine by engaging your core and hinging properly from the hips. Using too much momentum or swinging the weight reduces the time under tension for the target muscles; control the movement through both the concentric and eccentric phases. Pulling the bar too low towards the waist shifts emphasis to the lats; aim to pull the bar higher towards your upper abdomen or chest to better engage the posterior deltoids.
Related exercises
Dumbbell Upright Row
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Y Elevation
Shoulders · Deltoid Lateral · Dumbbell
Dumbbell Lying One Arm Deltoid Rear
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store