GymPlan AI
Exercises › Shoulders › Barbell Rear Delt Row

Barbell Rear Delt Row

Barbell Rear Delt Row is a beginner compound barbell exercise that mainly works your shoulders, with help from your biceps, lats and upper back.

💪 Shoulders🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Rear Delt Row: starting position
Starting position
Barbell Rear Delt Row: end position
End position

How to do the barbell rear delt row

  1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  2. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  4. Slowly go back to the initial position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: ShouldersSecondary: BicepsSecondary: LatsSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your barbell rear delt row with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Barbell Rear Delt Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the barbell rear delt row work?

It mainly works your shoulders; your biceps, lats and upper back assist.

How many sets and reps of barbell rear delt row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell rear delt row good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More shoulders exercises →