Barbell Rear Delt Row
A bent-over barbell row with a wide grip and elbows flared out, pulling the bar to the upper chest. Shifts the work from the lats to the rear delts and upper back.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Biceps
- Lats (Latissimus Dorsi)
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a barbell with a wide overhand grip, soften the knees and hinge at the hips until your torso is near parallel to the floor, bar hanging under your shoulders.
Flare the elbows so the upper arms point straight out from the torso.
Pull the bar toward your upper chest, driving the elbows high and wide.
Squeeze the rear delts at the top without shrugging.
Lower the bar under control to full arm extension.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbows out, not back
Arms are just hooks
Flat back, still torso
Common mistakes
Tucking the elbows and turning it into a lat row
Standing up as the set gets hard
Yanking the bar with momentum
Rounding the lower back
Safety notes
Keep the spine neutral and the load moderate; drop the weight if you can't hold the hinge.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.