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Barbell Rear Delt Row

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Shoulders
Other Muscles: Biceps, Lats, Middle Back
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Barbell Rear Delt Row Images

Barbell Rear Delt Row
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Barbell Rear Delt Row
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Barbell Rear Delt Row Guide

Main Muscle: Shoulders

  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.

Variations: You can perform this exercise using a smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment.



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  • Reviews & Tips
  • Reviews
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of people found this tip helpful

Tip: Barbell Rear Delt Row

Exercise Rating
6/10

Jul 24, 2014 3:35 AM: why does the picture of where on the body the exercise is targeted at all showing the front of the shoulder??



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Tip: Barbell Rear Delt Row

Exercise Rating
10/10

Jun 21, 2014 8:58 PM: This is better if you do a bent over rear delt row with a dumbell. It's an essential compound for the rear delts. We hit the front delts with presses, side delts with upright rows, we should also use a compound for the rear delts. I never benefited from bent over lateral raises, rear delts row are where...+See More



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Review: Barbell Rear Delt Row

Exercise Rating
1/10

Feb 4, 2014 6:39 PM: First of all the video is wrong as the person lifts the bar up to his belly. To really hit the rear delts you would have to lift bar above your nipples. Then the problem is that the bar is too far away from your legs and puts a lot of strain on your spine in middle back area. Avoid at all costs!



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of people found this review helpful

Review: Barbell Rear Delt Row

Exercise Rating
1/10

Jan 20, 2014 11:47 PM: Don'tllike this exercise at all. It caused an injury to both of my elbows. Took many weeks to heal. Bad form could be my trainer said nothing.



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of people found this review helpful

Review: Barbell Rear Delt Row

Exercise Rating
10/10

Mar 7, 2013 2:39 PM: My favorite exercise for rear delts.



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of people found this review helpful

Review: Barbell Rear Delt Row

Exercise Rating
10/10

Jan 26, 2013 11:00 PM: My favorite workout by far



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of people found this review helpful

Review: Barbell Rear Delt Row

Exercise Rating
10/10

Jan 22, 2013 6:22 AM: I tried this, reminds me of pendlay rows except with pendlay rows I bring it to the lower fibers of the chest and with this one you pull towards the upper fibers (I deload the weight between reps). 5x5 works fine



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of people found this tip helpful

Tip: Barbell Rear Delt Row

Exercise Rating
10/10

Jan 14, 2013 1:00 PM: People seem to be confusing these with bent over rows. Here your torso is more parallel to the ground and with the wide grip you pull straight up to the bottom of your chest. This activates the rear delts, lats and mid-lower traps. Bent rows in which you use a narrower grip and pull to your hips, will...+See More



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of people found this review helpful

Review: Barbell Rear Delt Row

Exercise Rating
10/10

Jan 12, 2013 1:03 AM: Rear-Delt is one tough nut to crack. I started doing this instead Reverse Pec-Deck.



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of people found this tip helpful

Tip: Barbell Rear Delt Row

Exercise Rating
9/10

Oct 18, 2012 2:10 PM: just after my bench press exercises are done, I take the bar and weights to the floor in front of me, warm up just as I did on the bench press, using the same weights, however I get in the deadlift position and row like that and by my 5th set, (5 X 5) im not quite parralle any more but just slight body...+See More



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