Barbell Rear Delt Row
Also known as: rear delt row, rear delt rows, barbell rear delt rows, bent over rear delt row, wide grip rear delt row, rear delt barbell row
Taking a wide grip and letting your elbows flare turns the barbell row into a rear-delt movement - the bar travels toward your upper chest instead of your stomach, shifting work off the lats and onto the posterior delts and mid-traps. Expect to use noticeably less weight than your standard Barbell Row and keep reps around 10-15.
How to do the Barbell Rear Delt Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Rear Delt Row work?
The Barbell Rear Delt Row primarily works the delts. It also involves the traps, rhomboids and biceps, which assist the movement and stabilise the joints.
Is the Barbell Rear Delt Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Rear Delt Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Rear Delt Row?
If you cannot do the Barbell Rear Delt Row, try the Single Arm Bench Supported Dumbbell Rear Delt Row, the Cable Seated Rear Delt Row or the High Pulley Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Rear Delt Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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