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All exercises

Barbell rear delt row

Intermediate

Barbell rear delt row is a compound barbell exercise for the rear delts, also working the traps, upper back, and biceps.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper backBiceps

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

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

What to do instead

  • Dumbbell rear delt row (shoulder)Dumbbell
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Cable kneeling rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
  • Band standing rear delt rowResistance band

Easier variations

  • Smith rear delt rowSmith machine
  • Band standing rear delt rowResistance band

Harder variations

  • Dumbbell complex push up row clean and pressDumbbell
Logged today · 3 min restBarbell rear delt row

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