Barbell rear delt row: How to Do It, Muscles Worked

Step by step

Hinge forward with a flat back, bar hanging, wide grip.
Flare your elbows out and pull the bar toward your chest.
Pause, then lower the bar slowly.

What you should feel

A squeeze in the back of your shoulders and upper back; your lower back should not round or burn.

Common mistake

Pulling with the elbows tucked in, which shifts work to the lats; flare them wide.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Rear shoulders Upper back

Helps

Biceps Lats Forearms

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Face pullRear shoulders, Upper back

Dumbbell rear delt flyRear shoulders

Band reverse flyRear shoulders

Band pull apartRear shoulders, Upper back

Bent-over low cable rear lateralRear shoulders

Lying rear lateral raiseRear shoulders

Questions

What muscles does the barbell rear delt row work?

Barbell rear delt row mainly works your rear shoulders and upper back. It also helps your biceps, lats, and forearms.

Can I do the barbell rear delt row at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell rear delt fly, band reverse fly, and band pull apart.

How many sets and reps of the barbell rear delt row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your rear shoulders

Barbell rear delt row