Barbell Rear Delt Row
A bent over barbell row done with a wide grip and flared elbows, aimed at the rear shoulders rather than the middle back. It suits beginners learning proper hinge and pull technique.
How to do the barbell rear delt row
- Stand holding a barbell with a wide, overhand grip, feet at shoulder width.
- Bend your knees slightly and hinge forward at the hips until your torso is close to parallel with the floor.
- Let your arms hang down holding the bar, then flare your elbows out to the sides.
- Pull the bar up toward your upper chest, squeezing your rear shoulders as you exhale.
- Lower the bar back down slowly as you inhale, keeping your torso still throughout.
Original library instructions (5 steps)
- 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.
Common mistakes
- Using the biceps to pull the weight instead of letting the rear shoulders and back do the work.
- Standing too upright during the hinge, which turns the row into a shrug instead of a row.
- Jerking the bar up with momentum rather than pulling it with a controlled, steady motion.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your head in a neutral position, looking at the floor a few feet in front of you rather than straining your neck up.
- Start with a light bar to practice the wide grip and elbow flare before adding weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the barbell rear delt row good for beginners?
Yes, once you can hold a flat backed hinge position comfortably. The wide grip and flared elbows are easy to learn once the hip hinge feels stable.
What muscles does the barbell rear delt row work?
It mainly works the shoulders, particularly the rear portion, with the biceps and back helping to pull and stabilize the bar.
