Barbell Rear Delt Row: How to and Exercise Guide

The barbell rear delt row engages the hard-to-hit posterior deltoids. 

Rows primarily target the back muscles, but the barbell rear delt row (or others like the dumbbell rear delt row), as the name suggests, engages the posterior shoulder muscles. This exercise is typically performed with lighter weights than the regular barbell bent over a row since the muscle is smaller. You don’t need to fret, though – according to a study conducted in 2023, when using lighter loads, increasing the volume of your repetitions can enhance both muscle hypertrophy and strength (1).

Why are we insisting on working the rear delts even though you can’t see them from the front? It’s simple, for a well-rounded physique, you need well-built rear delts for the appearance of full and well-rounded shoulders. The barbell rear delt row is a strength exercise that improves upper body muscles. 

Now there are many different variations of rows, and there’s even a barbell bent-over row. To do a barbell rear delt row, you must pay attention to your grip, torso angle, line of pull, and other details. For example, using an underhand grip can significantly remove your shoulders from the exercise. 

This article shares the proper form for barbell rear delt rows. We also discuss this routine’s benefits and other alternatives you can try. Read on for all you need to know on the barbell rear delt row.

Techniques and Muscles Worked

The barbell rear delt row primarily builds your rear delts and trapezius muscles. If you want that three-dimensional shoulder look, this is a great routine. Barbell rear delt rows also engage your lats, biceps, rotator cuffs, major, minor, rhomboids, abs, and glutes. 

The best way to get your barbell rear delt row form is to think of the movement split into three. The first is the setup, where you bend over, load your barbell, and grab it. The second is the row where you bring the bar to your chest, and the third is when you control your descent. Below is a step-by-step guide that properly lays out each step.

1. Load up your barbell lightly and then stand straight while holding it with an overhand and wider-than-shoulder-width grip.
2. Bend your knees slightly while keeping your back arch natural till your torso is parallel to the floor. Flare out your elbows away from your body. Your elbows and torso should look like a “T” from the top view, which is your starting position.
3. Brace your abs and pull the bar to your upper chest while squeezing your rear delts. Breathe out while doing this.
4. Breathe in and slowly return the barbell to starting position.
5. Repeat for the desired number of reps.

Benefits

Many bodybuilders do pushing exercises that help build the front and side delts. The barbell rear delt row targets the rear delts, which aren’t trained too well by many upper body exercises. Below are other benefits of this exercise.

More Muscle Mass

The barbell rear delt row is a compound exercise that builds multiple upper body muscles. Studies show that traditional resistance training like this exercise also helps to reduce body fat and improve blood pressure (2). 

Reduce Lower Back Pain

Barbell rear delt rows could also reduce lower back pain (2). This exercise strengthens the muscles in your posterior chain. It also improves your posture, all of which have a direct influence on lower back pain.

Focuses on Your Rear Delt

Building your front and side delts with pushing exercises like the chest press could lead to a strength imbalance over time, increasing your risk of injury. Adding barbell rear delt row to focus on your rear delts helps to correct this imbalance and is important for your shoulder health and stability. 

Don’t  Need Too Much Weight

Muscle groups like the chest or quads require heavy loads to stimulate muscle hypertrophy. The rear delts are different; this exercise requires a lighter weight for proper form. Using a lighter barbell will help you focus on your form and the contraction of your rear delts, which leads to higher muscle hypertrophy and strength (3).

Barbell Rear Delt Row Alternatives

Are you ready to add it to your training program? How about including some other rear delt training alternatives to balance out those shoulders? Check out the options below.

Chest Supported Rear Delt Row

The chest-supported rear delt row uses an exercise bench to support your chest during a rear delt row. This dumbbell exercise helps you to focus even more on contracting your rear delts by giving you more stability.

Yates Rows

The Yates row is a barbell bent-over row, but your bend stops at about 30 degrees. This makes your line of pull different and allows you to lift heavier. This exercise is also done with an underhand grip, which engages more biceps. 

Cable Rear Delt Row

The cable rear delt row has the advantage of keeping constant tension on your rear delts throughout your rep. This taxes your upper back and rear delt differently than regular rear delt rows.

Dumbbell Rear Delt Row

Another free weight exercise that you can use to target your rear delts is the dumbbell rear delt row. This routine requires more balance and coordination and can correct shoulder imbalances since it’s a unilateral exercise. 

Rear Delt Fly

The rear delt fly is a way to target your posterior delts without rowing. This exercise is also done with dumbbells and is maximally effective when done slowly and intentionally with light weight. 

FAQs

What does barbell rear delt row work?

As the name suggests, the barbell rear delt row primarily works on your rear delts. However, it also recruits muscles like your traps. Check the guide above for a more detailed breakdown of the muscles this exercise builds.

How do you target the rear delts with a barbell?

By using the barbell rear delt row exercise. The guide above shares the correct form for this movement and how it builds the rear delts.

What is the difference between barbell row and rear delt row?

The barbell row can be an upright or bent-over row that doesn’t focus on your rear delts. Instead, it engages your back. The rear delt row differs because of an overhand grip in the bent-over stance, which recruits your rear deltoids. 

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References

1. Mcleod, J. C., Currier, B. S., Lowisz, C. V., & Phillips, S. M. (2023). The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. Journal of sport and health science, S2095-2546(23)00060-1. Advance online publication. https://doi.org/10.1016/j.jshs.2023.06.005 
2. Westcott W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8 
3. Katsura, Y., Takeda, N., Hara, T., Takahashi, S., & Nosaka, K. (2019). Comparison between eccentric and concentric resistance exercise training without equipment for changes in muscle strength and functional fitness of older adults. European journal of applied physiology, 119(7), 1581–1590. https://doi.org/10.1007/s00421-019-04147-0