TETSUBarbell Rear Delt Row
The Barbell Rear Delt Row is a barbell exercise for the shoulders that primarily targets the delts, with the trapezius, rhomboids and biceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
deltsshoulders
trapeziusrhomboidsbiceps
barbell
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.
Common questions
What muscles does the Barbell Rear Delt Row work?
The Barbell Rear Delt Row primarily targets the delts. The trapezius, rhomboids and biceps work as supporting muscles.
What equipment do I need for the Barbell Rear Delt Row?
You need a barbell to perform the Barbell Rear Delt Row.
How many sets and reps of the Barbell Rear Delt Row should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Barbell Rear Delt Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your shoulders volume climb, and let AI plan your week. Scan the code or grab the app — free to start.