Barbell Rear Delt Row
A beginner strength exercise for the shoulders, done with a barbell.
How to do the Barbell Rear Delt Row
- Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
- 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.
- 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.
- Slowly go back to the initial position as you breathe in.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Rear Delt Row
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Bradford/Rocky PressesBarbell · Beginner
Standing Bradford PressBarbell · Beginner
Standing Military PressBarbell · Beginner
Upright Barbell RowBarbell · Beginner
Barbell Shoulder PressBarbell · Intermediate
Car DriversBarbell · Beginner
Questions
What muscles does the Barbell Rear Delt Row work?
Mainly the shoulders, with the biceps, lats and upper back helping.
Is the Barbell Rear Delt Row good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Barbell Rear Delt Row?
Good alternatives that train the shoulders: Anti-Gravity Press, Barbell Incline Shoulder Raise, Bradford/Rocky Presses or Standing Bradford Press.
How many sets and reps of the Barbell Rear Delt Row should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).