How to do the Barbell Rear Delt Row
Barbell Rear Delt Row is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Barbell Rear Delt Row demonstration · © GymiaFit
Barbell Rear Delt Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids, Biceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Rear Delt Row step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Bend forward at the hips, keeping your back straight and chest up.
- 4Pull the barbell towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Rear Delt Row — questions
What muscles does the Barbell Rear Delt Row work?
The Barbell Rear Delt Row primarily targets the Delts. It also recruits the Trapezius, Rhomboids, Biceps as secondary movers.
What equipment do I need for the Barbell Rear Delt Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Rear Delt Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Rear Delt Row?
Barbell Upright Row, Barbell Upright Row V. 2, Barbell Upright Row V. 3 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Rear Delt Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.