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How to Do Rear Deltoid Rows

Rear deltoid rows are a great way to work parts of your upper body, letting you go from "bony" to "broad shouldered" in no time.


  • : Always consult a physician before attempting any exercise program.
  • Step 1: Stand & hold barbell Stand holding a barbell with your palms facing your thighs and both your hands and feet shoulder width apart.
  • TIP: By keeping your hands wide, you focus more on your shoulders and less on your trapezius muscles, which connect to your neck.
  • Step 2: Lift barbell straight up Without bending, smoothly lift the barbell straight up until it reaches chin height.
  • Step 3: Lower barbell Slowly lower the barbell.
  • TIP: To make this lift easier on your wrists, try using a cambered curl bar that's articulated to allow for a more natural grip.
  • Step 4: Repeat Repeat until you can't maintain proper form—either your back starts to weaken or you can't raise the bar to chin height. When that happens, set the bar down.
  • FACT: The triangular deltoid muscle gets its name from the Greek letter delta, which is a triangle.

You Will Need

  • A barbell
  • A cambered curl bar

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