Barbell Rear Delt Row

Exercise Information

  • Alternative Names: Bent barbell row, rear barbell row, bent over barbell rear delt row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: None
  • Alternative: Reverse fly with rotation, seated lateral raise with cable, bent over dumbbell rear delt raise

The barbell rear delt row is performed by bending more at your waist than the traditional version so that your torso is parallel to the floor and the elbows flare out to the side. As implied by the name, it targets your rear deltoids and helps strengthen your shoulders.

Barbell Rear Delt Row Exercise Information

  • Alternative Names: Bent barbell row, rear barbell row, bent over barbell rear delt row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Shoulders
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: None
  • Alternative: Reverse fly with rotation, seated lateral raise with cable, bent over dumbbell rear delt raise

How to do Barbell Rear Delt Row

Stand upright and hold a barbell (about 70-100 lbs) with a wider-than-shoulder-width, overhand grip. Flexing your knees, bend at your waist and hold the barbell in front of you at arm’s length. Flare your elbows out once the upper body is parallel to the ground. Pull the weight up towards your chest while keeping your upper arms stationary and squeezing the rear delts. Gradually lower the barbell back to the initial position.

Bent Barbell Rear Delt Row Tips

  • Avoid using your biceps to lift the barbell towards your chest.
  • If your lower back becomes rounded because of tight hamstrings, bend your knees more to position your torso parallel to the floor.

Alternative Exercises

  • Reverse Fly with Rotation
  • Seated Lateral Raise with Cable
  • Bent Over Dumbbell Rear Delt Raise

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