Back to library

Exercise Library

Barbell Rear Delt Row

A bent-over barbell row pulled high to the upper chest with flared elbows, shifting the emphasis from the lats to the rear deltoids and upper back.

ShouldersBarbellHorizontal pull
GoLightWeight mediabarbell-rear-delt-row

Demonstration coming soon

Primary

Rear deltoids

Secondary

RhomboidsMiddle trapeziusBicepsSpinal erectors

Equipment

Barbell

Pattern

Horizontal pull

Setup

  1. 01Take a wide overhand grip, noticeably wider than a standard row.
  2. 02Hinge at the hips until the torso is near parallel to the floor.
  3. 03Let the bar hang at arm's length below the shoulders.
  4. 04Brace the trunk and set a flat back.

Execution

  1. 01Pull the bar toward the upper chest or base of the neck.
  2. 02Flare the elbows out so the upper arms stay near 90 degrees from the torso.
  3. 03Squeeze the shoulder blades together at the top.
  4. 04Lower the bar under control to a dead hang each rep.

Checkpoints

  • -Bar touches high on the chest, not at the stomach.
  • -Elbows point out to the sides, not back.
  • -Torso stays near parallel; no standing up to finish reps.
  • -Each rep starts from a full hang, not a bounce.

Common mistakes

  • -Pulling to the belly with tucked elbows like a lat row.
  • -Heaving with the hips to move heavier weight.
  • -Shortening the range as the set gets hard.
  • -Rounding the back in the hinge.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps; go meaningfully lighter than your barbell row.
  • -Program it as upper-back accessory work after your main pull or press.
  • -Add a 1 second squeeze at the chest if you struggle to feel the rear delts.

Related exercises

Barbell Rear Delt Raise

Barbell / Shoulders

Smith Rear Delt Row

Machine / Shoulders

Cable Standing Rear Delt Row (With Rope)

Cable / Shoulders

Face Pull

Cable / Shoulders

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play