Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Barbell Rear Delt Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
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2
Bent Over Dumbbell Rear Delt Raise With Head On Bench
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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3
Cable Rear Delt Fly
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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4
Upright Barbell Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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5
Low Pulley Row To Neck
A beginner compound strength exercise that works the shoulders, using a cable machine.
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6
Lying Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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7
Seated Bent-Over Rear Delt Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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8
Smith Machine One-Arm Upright Row
A beginner compound strength exercise that works the shoulders, using a machine.
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9
Barbell Incline Shoulder Raise
A beginner compound strength exercise that works the shoulders, using a barbell.
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10
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do barbell rear delt row work?
Barbell Rear Delt Row primarily works the shoulders. The biceps and upper back assist as secondary muscles.
What equipment do I need for barbell rear delt row?
Barbell Rear Delt Row uses barbell.
Barbell Rear Delt Row: is it suitable for beginners?
Yes. Barbell Rear Delt Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of barbell rear delt row?
Cable Rope Rear-Delt Rows, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Cable Rear Delt Fly train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell rear delt row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell rear delt row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Rear Delt Row with AI
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