Barbell Rear Delt Row
The Barbell Rear Delt Row primarily works the Posterior Deltoid, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Adductor Magnus, Biceps Brachii (Long Head), Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris. It is a barbell compound exercise at intermediate difficulty.
The Barbell Rear Delt Row is a intermediate compound exercise performed with barbell, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A barbell compound pull exercise targeting the Posterior Deltoid.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Adductor Magnus, Biceps Brachii (Long Head), Biceps Femoris (Long Head), and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Bend knees slightly and bend over bar with back straight, approximately horizontal.
- Grasp bar with wide overhand grip.
Execution
- Keeping upper arm perpendicular to torso, pull barbell up toward upper chest until upper arms are just beyond horizontal.
- Return and repeat.
Comments
- If upper arm travels closer than perpendicular to trunk,latissimus dorsibecomes involved.
- Elbows should be raised directly lateral to shoulders.
- Positioning torso at 45° is not sufficient angle to target rear deltoids.
- Keep torso bent over approximately horizontal.
- Knees are bent in effort to keep low back straight (SeeHamstring Inflexibility).
- If low back becomes rounded due to tight hamstrings, either knees should be bent more or torso may not be positioned as low.
- If low back is rounded due to poor form,deadliftweight to standing position and lower torso into horizontal position with knees bent and back straight.
- Much lighter resistance is required asBarbell Bent-over Row.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
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