Shoulders · Barbell
Barbell Rear Delt Row
How to do the barbell 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
- Compound
How to do it
Hinge forward at the hips with a flat back and hold a barbell at arm's length with a wide overhand grip. Pull the bar up toward your upper chest by driving your elbows high and out to the sides. Squeeze your rear delts and upper back, then lower under control.
- 1Rear delts and mid-back pulling the bar high
- 2Elbows flaring wide and driving up
- 3Shoulder blades squeezing together at the top
Common mistakes
- Pulling low to your hips like a lat row
- Standing up to heave the weight with momentum
- Rounding your lower back as you hinge
Muscles worked
The barbell rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, lower back, and upper traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the barbell 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.