Shoulders · Barbell
Barbell Incline Rear Delt Row
How to do the barbell incline rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Set an incline bench to about 30 to 45 degrees and lie chest-down on it, holding a barbell with an overhand grip and arms hanging straight down. Row the bar up by flaring your elbows wide and pulling toward your upper chest, leading with your rear delts. Squeeze at the top, then lower under control.
- 1Feel your rear delts and upper back pull the bar up with elbows wide
- 2Keep your chest pinned to the bench for strict isolation
- 3Squeeze your shoulder blades together at the top
Common mistakes
- Don't pull with a narrow elbow path; that shifts work to the lats
- Avoid jerking the bar or lifting your chest off the pad
- Don't shrug your traps up toward your ears
Muscles worked
The barbell incline rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, and lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower TrapsSupport
- Upper TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the barbell incline rear delt row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.