Barbell Rear-Delt Row

The barbell rear-delt row is a bent-over row performed with a wide overhand grip and elbows flared out, which shifts work from the lats toward the rear delts and upper back. It is a heavier alternative to rear-delt flyes.

Intermediate 💪 Rear Delts Compound Pull
3
Sets
8–12
Reps
90 sec
Rest
Compound
Type
🏋️ Barbell
Barbell Rear-Delt Row — start and finish positionsSTARTFINISH
Barbell
Rear Delts Intermediate Compound
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Muscles Worked

Learn more in the Rear-delts training guide →

Primary
Rear Delts
Secondary
Upper Back
Biceps
Highlighted muscles

How To Perform

  1. 1 Hold a barbell with an overhand grip wider than shoulder-width and hinge forward to about 45 degrees with a flat back.
  2. 2 Let the bar hang below your chest with your arms straight.
  3. 3 Row the bar toward your upper chest, driving your elbows out and back rather than tucking them.
  4. 4 Lower under control to full arm extension.

Form Cues

  • ✓ Keep your elbows wide and level with your shoulders.
  • ✓ Pull to the upper chest, not the belly, to bias the rear delts.
  • ✓ Hold your hinge angle still — avoid standing up as you pull.

Common Mistakes

  • ✗ Tucking the elbows, which turns it into a standard lat-focused row.
  • ✗ Using too much weight and heaving with the hips.
  • ✗ Rounding the lower back at the bottom.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Barbell Rear-Delt Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Barbell Rear-Delt Row? These alternatives target the same muscles:

Rear Delt Fly
Rear Delts · Beginner
→
Cable Face Pull
Rear Delts · Beginner
→
Barbell Row
Back · Intermediate
→
Cable Rope Rear-Delt Row
Rear Delts · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Barbell Rear-Delt Row should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Barbell Rear-Delt Row target?▾
Barbell Rear-Delt Row primarily targets the Rear Delts. Secondary muscles include Upper Back, Biceps.
Is Barbell Rear-Delt Row good for beginners?▾
Barbell Rear-Delt Row is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Barbell Rear-Delt Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.