Barbell Rear Delt Row

Barbell Rear Delt Row is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Posterior deltoid
Secondary muscles: Middle trapezius, Rhomboids, Infraspinatus, Teres minor
Exercise type: Resistance exercise – rear-delt horizontal abduction

Exercise technique

Hinge
Bend your knees slightly and hinge forward at your hips with a natural back position.
Wide grip
Take an overhand grip wide enough for your elbows to open sideways.
Bottom start
Let the bar hang beneath your chest and align your neck with your back.
Load path
Raise your elbows sideways to pull the bar toward the underside of your upper chest.
Top control
Pause as your upper arms approach horizontal without crowding your shoulders toward your ears.
Lower
Lower the bar slowly and maintain torso angle as your elbows extend.
Repeat
Stop the bar’s swing at the bottom and pull along the same wide-elbow path.

Key technique points

Direct your elbows sideways.
Do not pull toward your lower abdomen.
Maintain torso inclination.
Use a wide, even grip.
Do not lift your head.
Finish the descent slowly.

Common mistakes

Turning it into a lat row

Do not pull your elbows toward your hips; use an outward upper-arm path for the rear delts.

Raising the torso

Do not straighten your chest each repetition to pull the bar; keep your hip hinge fixed.

Narrow grip

Do not bring your hands too close and tuck your elbows; retain the wide rear-delt path.

Shrugging

Do not pull your shoulders toward your ears or increase bar height through neck movement.

Rounding the lower back

Do not collapse your back during the pull; choose a load that preserves natural torso alignment.

Free fall

Do not drop the bar suddenly; brake elbow extension and shoulder return together.

Frequently asked questions