Barbell Incline Rear-Delt Row
Strengthen your rear delts with the Barbell Incline Rear-Delt Row! A must-do for balanced shoulders and upper back strength.
The Barbell Incline Rear-Delt Row is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: barbell or incline bench or weight plates.
Required Equipment
Barbell Incline Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Barbell Incline Rear-Delt Row Variations and Alternatives
How to do the Barbell Incline Rear-Delt Row
Set up an incline bench at an angle of approximately 30 to 45 degrees.
Choose an appropriate weight for the barbell and place it on the ground in front of the bench.
Lie prone (face down) on the incline bench with your chest and stomach pressed against it.
Extend your legs behind you and make sure you're stable. If the bench has foot pads, use them to anchor your feet. Otherwise, keep them on the ground.
Grasp the barbell with an overhand grip (palms facing down) slightly wider than shoulder-width apart.
Retract your shoulder blades, bringing them together.
Lift the weight off the ground by pulling the bar towards your upper abdomen. Focus on moving the weight with your rear delts and back muscles, not your arms.
Squeeze your shoulder blades together at the top of the movement for a moment.
Slowly lower the weight back to the starting position in a controlled manner.
Aim to perform 3-4 sets of 8-12 repetitions each. Make sure to select a weight that allows you to complete the exercise with proper form while feeling challenged by the last repetitions.
Rest for 60 to 90 seconds between sets or as needed.
Ensure you maintain proper form to avoid injury and to effectively target the rear deltoids and associated muscles. If you're new to this exercise or lifting heavy weights, consider having a spotter or fitness professional assist you.
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Barbell Incline Rear-Delt Row FAQs
What muscles does the Barbell Incline Rear-Delt Row work?
The Barbell Incline Rear-Delt Row mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Barbell Incline Rear-Delt Row?
Barbell or incline bench or weight plates.
Is the Barbell Incline Rear-Delt Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Incline Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Incline Rear-Delt Row variations and alternatives?
Similar exercises include the Barbell Lying Seal Rack Row, Barbell Reverse Bent-Over Raise, Barbell Lying Incline Rear-Delt Raise and Barbell Incline Row.
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