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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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