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Exercise guide
Barbell Rear Delt Row
A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.
What this exercise works
- Muscles
- posterior deltoid · latissimus dorsi · rhomboids · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
- Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
- Row the bar up toward your upper chest with the elbows flaring out to the sides.
- Pause and squeeze the rear delts and upper back at the top.
- Lower the bar under control and repeat.
Technique cues and common mistakes
- Pull with the elbows, not the hands — think of driving them up and out.
- Use a lighter load than a standard row; the wide grip reduces leverage.