Step by step instructions, muscle activation and variants for the Barbell Rear Delt Row.
A bent-over barbell row variation performed with a wide grip and elbows flared out at 90 degrees to the torso, shifting the focus from the lats onto the posterior deltoids and upper back. The high elbow path mimics a reverse fly, making it an effective mass builder for the rear delts.
The Barbell Rear Delt Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
