Shoulders
The main muscle group listed for this exercise.
Exercise guide
Barbell Rear Delt Row
Barbell Rear Delt Row is a beginner-friendly shoulder exercise performed with a barbell. It also involves the arms and back.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Barbell Rear Delt Row also involves arms, back.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Standing Dumbbell Upright Row is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms and back.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseBent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Rear Delt Row.
What muscles does Barbell Rear Delt Row work?
Barbell Rear Delt Row primarily trains the shoulders and also involves the arms and back.
Is Barbell Rear Delt Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Barbell Rear Delt Row?
This variation uses a barbell.
Track this exercise for free in Logbook.
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