Barbell Rear Delt Row

A row with high, flared elbows that emphasises the rear delt and mid traps.

• Compound
• Barbell
• Intermediate

How to do it

• Hinge with a neutral back
• Pull with your elbows high and flared
• Squeeze your shoulder blades back

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Tucking your elbows to your body
• Straightening your trunk as you pull

Muscles worked

Primary

• Rear delt
• Traps

Secondary

• Back

Alternatives

• Rear Delt Fly / Reverse Pec Deck
• Dumbbell High Row (upper back)