Barbell Rear Delt Row
Expert Advice
Keep your neck neutral and avoid rounding your back to maintain proper form and target the rear delts.
How-to-do Steps
- Bend at the hips and knees, and grab the barbell with an overhand grip.
- Keep your back straight and parallel to the floor.
- Pull the barbell towards your upper waist, keeping your elbows out to the sides.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Rear Delt Row primarily targets the Shoulders, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Biceps30%
Traps20%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Rear Delt Row work?
Barbell Rear Delt Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Rear Delt Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Rear Delt Row suitable for beginners?
Barbell Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
