Barbell rear-delt row

Hinged with the trunk nearly level, a wide-grip bar rows to the upper chest as the elbows flare out: the unsupported bent-over row, which ACE rates advanced and which loads the low back most, pulled wide to work the rear shoulders.

Row family

Barbell rear-delt row

Harder option

DemandHard

Equipment requiredA barbell

Muscle focusBack · Shoulders · Biceps · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hinge over soft knees until the trunk is nearly level, a barbell hanging in a wide overhand grip.
Draw the elbows out and up until the bar meets the upper chest, the shoulder blades squeezing.
Lower it until the arms are long.

Form cues

Keep the back flat throughout.
Start lighter than a standard bent-over row.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Bent-over row ↗
Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗
NSCA Personal Training Quarterly · Strength training for the older client (split-stance and row progressions, simple to complex) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Shoulders. Also: Biceps, Hamstrings.

Equipment

A barbell

Level

Advanced. See the easier and harder options above.

Similar moves

Seated bent-over rear delt raise demonstrated on the 3D figure

3D demoSeated bent-over rear delt raiseIntermediate · A dumbbell + A bench or box

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Upright barbell row demonstrated on the 3D figure

3D demoUpright barbell rowIntermediate · A barbell

Dumbbell One-Arm Upright Row demonstrated on the 3D figure

3D demoDumbbell One-Arm Upright RowIntermediate · A dumbbell

Low Pulley Row To Neck demonstrated on the 3D figure

3D demoLow Pulley Row To NeckBeginner · A cable machine

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

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Questions people ask

What muscles does the Barbell rear-delt row work?

Mainly the back and shoulders, with help from the biceps and hamstrings.

What equipment do I need for the Barbell rear-delt row?

A barbell.

Is the Barbell rear-delt row good for beginners?

It is an advanced move. Build up to it with the Supported single-arm dumbbell row first.

What is an easier alternative to the Barbell rear-delt row?

Try the Supported single-arm dumbbell row. Both are written steps in the same progression.

How do I make the Barbell rear-delt row harder?

Progress to the Muscle-up, or add load, range or slower lowering once your form is solid.