Barbell rear delt bent-over row

The barbell rear delt bent-over row is a movement used to target the shoulders as well as the upper-back muscles. It is performed with lighter weights than a traditional barbell bent-over row, and is usually performed for higher reps, such as 8-15 reps per set, as part of a back or upper-body workout.


  1. Wide elbow positioning targets the rear delts, traps, and upper back
  2. Can be performed with a Smith machine, T-bar row, or pulley with wide-grip attachment
  3. Teaches proper ab bracing and maintains positioning of the spine

Barbell rear delt bent-over row Images


Barbell rear delt bent-over row Instructions

Barbell rear delt bent-over row muscle diagram
  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.