Exercise guide · Intermediate · Compound

Barbell Rear Delt Row: How to Do It & Muscles Worked

The barbell rear delt row is a compound exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It involves pulling a barbell towards the chest while bent over, focusing on squeezing the shoulder blades together to engage the upper back and rear shoulders.

Primary muscles
Shoulders
Secondary muscles
Traps , Biceps
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell rear delt row
Front view: muscles worked by the barbell rear delt row. Primary: shoulders. Secondary: traps and biceps.
Back view: muscles worked by the barbell rear delt row. Primary: shoulders. Secondary: traps and biceps.
Primary Secondary

How to do the barbell rear delt row

  1. Step 1: Stand with your feet shoulder-width apart and knees slightly bent.
  2. Step 2: Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Step 3: Bend forward at the hips, keeping your back straight and chest up.
  4. Step 4: Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell rear delt row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Rear Delt Row alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.