Exercise guide
Barbell Rear Delt Row
The Barbell Rear Delt Row is a wide-elbow rowing variation that emphasizes the rear shoulders and upper back. The bar travels toward the upper chest while the elbows move outward rather than staying close to the body. The biceps, lats, and middle back assist throughout the pull.
Training context
Using the Barbell Rear Delt Row in a workout
This row can be used after presses or larger back exercises as focused rear-shoulder work. It generally uses less weight than a conventional bent-over row because the wide elbow path creates more leverage against the shoulders.
The torso remains unsupported, so fatigue in the lower body or back may affect the position. Choose a load that allows the same torso angle throughout the set.
Technique overview
Pull toward the upper chest
Take a wide overhand grip and hinge forward with your knees slightly bent. Let the bar hang beneath the shoulders, then pull it toward the upper chest while driving the elbows outward. Pause briefly and lower under control. Avoid standing up to meet the bar or turning the exercise into a narrow-elbow row.
Treat this as an overview and use a range, pace, and setup you can control.