Barbell Rear Delt Row

Muscles worked by the Barbell Rear Delt Row

Primary

Rear DeltsPosterior Deltoid

Secondary

LatsLatissimus DorsiRhomboidsRhomboid MusclesTrapsTrapezius

Also called: rear deltoid, posterior delt, rear delt, back delt, posterior deltoid.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Rear Delt Row

1. Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
2. Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
3. Row the bar up toward your upper chest with the elbows flaring out to the sides.
4. Pause and squeeze the rear delts and upper back at the top.
5. Lower the bar under control and repeat.

Form tips

• Pull with the elbows, not the hands — think of driving them up and out.
• Use a lighter load than a standard row; the wide grip reduces leverage.

At a glance

Barbell Rear Delt Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Double Kettlebell Rear Delt Row
• Band Pull Apart
• Banded Rear Delt Stretch
• Cable External Rotation
• Cable Face Pull
• Cross-Body Shoulder Stretch
• Dumbbell Reverse Fly
• Puppy Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-rear-delt-row",
  "name_en": "Barbell Rear Delt Row",
  "name_de": "Langhantel-Hinterer-Delt-Rudern",
  "name_es": "Remo con Barra para Deltoides Posterior",
  "description_en": "A bent-over barbell row with flared elbows that shifts emphasis from the lats to the posterior deltoids and upper back.",
  "description_de": "Ein vorgebeugtes Langhantelrudern mit weit gespreizten Ellbogen – verlagert den Fokus vom Latissimus auf den hinteren Deltamuskel und den oberen Rücken.",
  "description_es": "Un remo con barra inclinado con los codos abiertos que traslada el énfasis de los dorsales a los deltoides posteriores y la parte alta de la espalda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "posterior_deltoid"
  ],
  "secondary_muscles": [
    "latissimus_dorsi",
    "rhomboids",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day"
  ],
  "variation_group": "rear-delt-row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hinge at the hips with a flat back until your torso is nearly parallel to the floor.",
    "Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.",
    "Row the bar up toward your upper chest with the elbows flaring out to the sides.",
    "Pause and squeeze the rear delts and upper back at the top.",
    "Lower the bar under control and repeat."
  ],
  "instructions_de": [
    "Beuge die Hüften mit flachem Rücken, bis der Oberkörper fast parallel zum Boden ist.",
    "Halte eine Langhantel mit Obergriff, breiter als schulterbreit, Arme hängend.",
    "Rudere die Stange zur oberen Brust, Ellbogen weit nach außen gespreizt.",
    "Halte inne und spanne den hinteren Deltamuskel und den oberen Rücken oben an.",
    "Senke die Stange kontrolliert und wiederhole."
  ],
  "instructions_es": [
    "Inclínate en las caderas con la espalda plana hasta que el torso quede casi paralelo al suelo.",
    "Sostén una barra con agarre prono, más ancho que la anchura de los hombros, brazos colgando.",
    "Rema la barra hacia el pecho superior con los codos abiertos hacia los lados.",
    "Haz una pausa y aprieta los deltoides posteriores y la parte alta de la espalda en la cima.",
    "Baja la barra de forma controlada y repite."
  ],
  "tips_en": [
    "Pull with the elbows, not the hands — think of driving them up and out.",
    "Use a lighter load than a standard row; the wide grip reduces leverage."
  ],
  "tips_de": [
    "Ziehe mit den Ellbogen, nicht mit den Händen – denke daran, sie nach oben und außen zu treiben.",
    "Verwende weniger Gewicht als beim Standard-Rudern; der breite Griff verringert den Hebel."
  ],
  "tips_es": [
    "Jala con los codos, no con las manos: piensa en impulsarlos hacia arriba y hacia afuera.",
    "Usa una carga menor que en un remo estándar; el agarre ancho reduce el brazo de palanca."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-rear-delt-row-start.webp",
      "peak": "images/flat/barbell-rear-delt-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-rear-delt-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.