Barbell Rear Delt Row
How to do the Barbell Rear Delt Row
- 1
Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
- 2
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.
- 3
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.
- 4
Slowly go back to the initial position as you breathe in.
- 5
Repeat for the recommended amount of repetitions.
How to program the Barbell Rear Delt Row
Sets and reps
As a compound movement, the Barbell Rear Delt Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Rear Delt Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Rear Delt Row work?
The Barbell Rear Delt Row primarily targets the Shoulders. It also recruits the Biceps, Lats, Middle Back as supporting muscles.
What equipment do I need for the Barbell Rear Delt Row?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Barbell Rear Delt Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
