Barbell Rear Delt Bent-Over Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Rear Delt Bent-Over Row is a powerful compound exercise that primarily targets the rear deltoid muscles, making it especially valuable for developing the posterior shoulder and improving shoulder balance. By using a wider grip and rowing the barbell toward the chest (instead of the torso or waist like in traditional bent-over rows), the angle of pull shifts emphasis away from the lats and onto the upper back and rear delts. This variation not only enhances the appearance of a well-rounded shoulder but also supports better posture and injury prevention by strengthening often-neglected pulling muscles. It’s best performed with strict form and moderate weight to prevent compensation by larger back muscles.
How to Perform
Setup: Stand with your feet about shoulder-width apart and grip a barbell with an overhand grip that is wider than shoulder width.
Position Your Body: Hinge at the hips until your torso is almost parallel to the ground. Maintain a neutral spine, with a flat back and a slight bend in the knees for balance.
Let the Bar Hang: Extend your arms fully so that the barbell hangs straight down below your chest or slightly in front of it. Keep your shoulder blades pulled slightly together to engage the upper back.
Row Toward Upper Chest: Begin the movement by retracting your shoulder blades and pulling the barbell toward your upper chest or collarbone — not your stomach. Keep your elbows flared out to the sides (wide angle) to maximize rear delt engagement.
Squeeze at the Top: Pause briefly at the top of the movement and contract your rear delts and upper back muscles for maximum activation.
Lower the Bar: Slowly lower the barbell back to the starting position in a controlled manner, allowing your arms to fully extend.
Repeat: Perform the desired number of repetitions, maintaining strict posture and avoiding momentum throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use a wide grip to better isolate the rear delts and reduce lat dominance.
Row toward your upper chest, not your waist, to maintain focus on the rear deltoids.
Keep elbows out to the sides rather than tucked — this widens the angle of the pull and targets rear delts more effectively.
Pause at the top to increase time under tension and improve mind-muscle connection with rear delts.
Brace your core and glutes to protect your lower back while in the bent-over position.
Control the eccentric (lowering phase) — don’t let the weight drop quickly.
Warm up your shoulders beforehand to reduce injury risk and increase range of motion.
Use moderate weight to avoid letting stronger back muscles dominate the movement.
How Not to Perform
Don’t row to your belly button or waist — this shifts the work to the lats and negates rear delt focus.
Avoid rounding your lower back — always maintain a flat back with a neutral spine.
Don’t flare your ribs or overarch — keep your core engaged to stabilize your spine.
Don’t let your traps take over — if your shoulders shrug up during the pull, lower the weight and focus on rear delt contraction.
Don’t yank the bar — fast, jerky movements can lead to injury and reduce effectiveness.
Avoid overly narrow grip — a narrow grip turns the move into more of a lat or mid-back row.
Don’t bend your wrists — keep them neutral to avoid strain and ensure better transfer of force.
Don’t skip warming up — cold shoulders are more prone to injury during isolation or heavy pulls.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
