Shoulders · Barbell
Barbell Incline Rear Delt Row
The barbell incline rear delt row is a chest-supported upper-body pull designed to target the posterior deltoids, rhomboids, and mid-traps. By eliminating lower-back fatigue through the bench support, it serves as an ideal accessory lift in the middle or end of shoulder and back sessions.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men
How to do it
- Lie chest-down on an incline bench set at 30-45 degrees.
- Grip the barbell with an overhand grip, hands shoulder-width apart.
- Let the barbell hang at arm's length below you.
- Pull the barbell up towards your upper chest with your elbows flaring out to the sides.
- Squeeze your rear delts and upper back at the top.
- Lower with control.
Common mistakes
- Tucking your elbows in close to your torso shifts the load toward the lats and unloads the rear deltoids.
- Lifting your chest off the bench uses momentum and defeats the isolating purpose of the chest support.
- Using too much weight shortens your range of motion and turns the row into a biceps-dominant pull.
- Pulling the bar toward your stomach rather than your upper chest redirects tension away from the posterior shoulder.
Tips
- Flare your elbows outward perpendicular to your torso to keep maximum tension on the rear delts.
- Pause for a full second at the top of the movement to maximize peak contraction before lowering under control.
- Set your bench between 30 and 45 degrees so the plates do not hit the floor at full arm extension.
Sets and reps
Perform 3 to 4 sets of 10 to 15 reps with a controlled tempo and moderate weight. Rest 60 to 90 seconds between sets to focus on hypertrophy without excessive systemic fatigue.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe if you have lower back issues?
Yes, the chest-supported position keeps your spine neutral and takes nearly all shear stress off your lumbar region. If you experience any pain, stop immediately and consult a healthcare professional.
Can you use an EZ-bar instead of a straight barbell?
Yes, an EZ-bar allows for a semi-pronated grip that is often more comfortable for the wrists and elbows while still targeting the rear delts effectively.
