Barbell Rear Delt Row

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less.

However, many other muscles assist in bringing the elbows and shoulders backward, as well as maintaining the bent-over position. The latissimus dorsi plays a role in bringing the elbows backward.

The biceps brachii, brachialis, and brachioradialis assist in flexing the arm, while the core, gluteal, and leg muscles work to stabilize the body.

Barbell rear delt row execution

1
Begin the exercise by bringing your elbows outward and backward, slightly below shoulder height. This brings the barbell toward your chest.
2
Lower the barbell back to the starting position in a controlled manner

Barbell rear delt row

Muscles involved:

Back and shoulder joint:

Deltoid (especially posterior head)
Rotator cuff (subscapularis, supraspinatus, infraspinatus, and the

teres minor)

Levator scapulae

Arms:

Triceps
Biceps
Forearm muscles

Back:

Latissimus dorsi (the broad back muscle)
Trapezius (trapezius muscle, especially middle)
Rhomboids (diamond-shaped muscles beneath the trapezius)

Barbell rear delt row setup

Load the appropriate weight plates onto a barbell and secure them with collars.
Grip the barbell with your hands shoulder-width apart, palms facing backward/downward (‘pronated’ grip).
Stand upright with your feet shoulder-width apart.
Bend forward into the starting position with your arms straight. Keep your legs slightly bent and your torso at an angle of approximately 90 degrees relative to your thighs.

Barbell rear delt row technique

The rear delt row looks very similar to an exercise performed for the back; the bent-over barbell row. The main difference is the position of the elbows. To prevent turning this shoulder exercise into a back exercise, keep your elbows pointing outward rather than bringing them close to your sides.

Also prevent this from becoming an exercise for the legs, glutes, and lower back by allowing them to assist. Try to ensure that only your arms and shoulders move during this exercise. Do not bend your legs when lowering the weight, allowing them to assist in pulling it upward. Also do not bend farther forward while lowering the weight and then allow the glutes and lower back to assist in pulling it upward.

Keep your back straight, neither rounded nor excessively arched. Keep your head neutral in relation to your back, as when standing upright and looking ahead. Do not look straight ahead or even upward; instead, look at a point diagonally in front of you on the floor.