Barbell Rear Delt Row

Shoulders

Barbell Rear Delt Row

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A bent-over row using a wide overhand grip and flared elbows to target the rear shoulders.

Strength

Primary musclesShoulders

Secondary musclesBiceps Lats Middle Back

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand holding a barbell with a wide overhand grip and hinge forward until your torso is near parallel to the floor.
2Let your arms hang below your shoulders with a flat back.

How to perform

1Pull the bar toward your lower chest with your elbows pointing out to the sides.
2Squeeze your rear shoulders and upper back at the top.
3Lower the bar slowly to full extension.
4Repeat while holding your hinge.