Barbell Rear Delt Row
Barbell Rear Delt Row trains 5 of the 18 muscle groups Full Coverage tracks: Rear delts 85%, Mid-back / traps 55%, Lower back / erectors 25%, Biceps 25%, Lats 20%.
How to do it
- Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
- Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
- Row the bar up toward your upper chest with the elbows flaring out to the sides.
- Pause and squeeze the rear delts and upper back at the top.
- Lower the bar under control and repeat.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 85%
- Mid-back / traps 55%
- Lower back / erectors 25%
- Biceps 25%
- Lats 20%
How it compares
Compared with the Bent-Over Reverse Fly, it loads Lower back / erectors 25 points higher, Side delts 25 points lower, Biceps 25 points higher. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Row, it loads Mid-back / traps 45 points lower, Forearms 35 points lower, Rear delts 30 points higher.
Other ways to train this
Other exercises for the Rear delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage