Barbell Rear Delt Row
How to do it
Starting position
- Stand in front of the barbell with your feet shoulder-width apart.
- Hinge at your hips, lean your torso forward, and bend your knees slightly.
- Grip the barbell wider than shoulder-width with the backs of your hands facing forward.
- Look down at the floor and keep your spine straight.
Movement
- Flare your elbows out and pull the barbell toward your upper chest.
- Feel the muscles in your back contract and pause briefly.
- Slowly lower the barbell to the starting position while maintaining muscle tension.
Breathing
Exhale as you pull the barbell, and inhale as you lower it.
Trainer tips
- Bend your upper body forward until it is nearly parallel to the floor
- Grip wider than shoulder-width and pull to your upper chest
- Spread your elbows out and pull them up
Cautions
- Raising your upper body too high can strain your lower back, so maintain your torso angle.
- Keeping your elbows too close to your torso reduces stimulation to the target area, so be careful.
- Using momentum with heavy weight
- Rounding the lower back
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps · Biceps |
| Equipment |  Barbell |
| Movement pattern | Horizontal pull |
| Rep range | 8–12 reps |
23 similar exercises
Representative exercise: Barbell Rear Delt Row
- Dumbbell Lying Rear Delt Row
- Kettlebell Lying Rear Delt Row
- Cable Rear Delt Row
- Cable Standing Rear Delt Row
- Band Rear Delt Row
- Lever Linear Delt Row
- Lever Seated Delt Row
- Barbell Incline Rear Delt Row
- Dumbbell Seated Bent Over Rear Delt Row
- Lever T Bar Wide Grip Delt Row
- Dumbbell Seated Bent Over Rear Delt Row (Demo 2)
- Cable Kneeling Rear Delt Row (with Rope)
- Dumbbell Rear Delt Row
- Kettlebell Rear Delt Row
- Cable Dual Handle Elbows Out Row
- Cable Rear Delt Row (Parallel Bar)
- Cable Seated Row to Neck (rope attachment)
- Band Standing Rear Delt Row
- Barbell Bent over Rear Delt Row
- Dumbbell Lying Delt Row on Rack
- Cable Rear Delt Row (with Rope)
- Cable Standing Rear Delt Row (with Rope)
- Cable Bent over Contralateral Rear Delt Row
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Incline Rear Delt RowEasierDumbbell Lying Rear Delt RowEasierRing Single Arm Rear Delt RowHarderSuspension Single-Arm Rear Delt RowHarderSuspension Rear Delt RowSimilar exerciseCable Rear Delt FlySimilar exerciseDumbbell Lying Rear Lateral RaiseSimilar exerciseDumbbell Lying Delt Row on RackSame muscle · different equipmentLever Linear Delt RowSame muscle · different equipmentRing Rear Delt RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.