Barbell Rear Delt Row
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Barbell.
- Difficulty:
- Intermediate.
General Information
Barbell Rear Delt Row is a compound exercise that primarily targets shoulders and also engages back. It is an intermediate-level movement used to build rear delt thickness and upper-back balance while reinforcing scapular control.
Because the bar path encourages elbows-out rowing, it emphasizes the posterior deltoids and mid traps more than lats. It works well as an accessory after vertical or horizontal presses to restore shoulder symmetry and posture.
This variation can be performed in most gyms with minimal setup and fits lifters who prefer a free-weight feel over cables. A slight torso hinge and wide elbow path help shift effort to the rear delts rather than the lats or lower back.
Use moderate loads and controlled tempos for hypertrophy and shoulder health.
Instructions
- Load a barbell lightly and stand with feet hip-width, toes forward.
- Hinge at the hips to set a 30-45° torso angle; keep a neutral spine and soft knees throughout the set.
- Grip the bar just outside shoulder width with an overhand grip; let the bar hang under the shoulders without rounding the upper back.
- Set the ribs down, brace lightly, and keep the neck long with eyes on the floor a few feet ahead.
- Row the bar toward mid-upper ribs by driving elbows out wide in line with the shoulders; avoid shrugging up as you pull.
- Pause briefly at the top and squeeze the rear delts and mid traps without hyperextending the lower back or wrists.
- Lower under control until the elbows fully extend and the bar returns beneath the shoulders; keep the torso angle steady.
- Breathe continuously and repeat for the target reps, keeping reps smooth and symmetrical left to right.
Common Mistakes
Injuries
Barbell Rear Delt Row is a medium risk exercise when performed with proper technique.
Common strain points include the lower back and posterior shoulder if you overarch, yank the bar, or let the torso angle drift. Keep bracing light but consistent and use loads you can control at a steady tempo.
Regress by reducing load, lowering range slightly, or switching to a chest-supported or cable variation. Progress by adding small load increments or pauses at the top without sacrificing scapular control or elbow path.
Alternative Exercises
Frequently Asked Questions
- Q: How wide should my grip be?
Just outside shoulder width works for most lifters; go slightly wider if it helps keep elbows out and tension on the rear delts without wrist strain.
- Q: What rep range is best?
Use 8-15 reps with a controlled tempo and short top pauses. Go lighter for 12-20 reps if you struggle to feel the rear delts without shrugging or swinging the torso.
- Q: Should I use straps?
Straps are fine if grip limits rear delt output. Keep the load modest and avoid using straps as an excuse to swing or overarch the lower back.
- Q: Can I do these after deadlifts?
Yes, but manage fatigue. If the lower back is taxed, use a chest-supported setup or reduce load and range slightly to keep tension on the shoulders, not the spine.
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Barbell.
- Difficulty:
- Intermediate.