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Barbell Rear Delt Row to Neck

Intermediate
Equipment
Shoulders
Shoulders
Biceps
Biceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Pull

The barbell rear delt row to neck is an isolation row variation that targets the rear deltoids, trapezius, and upper back musculature. Unlike traditional rows, this movement involves pulling the bar toward the neck rather than the torso, emphasizing the posterior delts and upper traps for better posture, shoulder health, and muscular balance.

Key Benefits:

  • Isolates the rear delts for enhanced shoulder development
  • Improves upper back thickness and posture
  • Enhances pulling strength and shoulder retraction control
  • Complements pressing movements by strengthening antagonist muscles
  • Reduces muscular imbalances between front and back delts
  1. Load a barbell with the desired weight and grab it using a pronated (overhand) grip, shoulder-width apart.
  2. Stand tall, then bend your knees slightly and hinge forward at the hips until your back is almost parallel to the floor.
  3. Let the bar hang just below the knees while keeping your arms extended.
  4. Initiate the movement by pulling the barbell toward your upper chest or neck area, keeping the elbows flared out.
  5. Squeeze your rear delts at the top, pause briefly, and lower the bar slowly back to the starting position.
  6. Repeat for the desired number of repetitions.
  • Keep your back flat and avoid rounding—if your form breaks down, reduce the weight.
  • Look down toward the floor to maintain a neutral spine throughout the lift.
  • Pull with your elbows, not your hands, to ensure proper muscle activation in the rear delts.
  • Use a controlled tempo and pause for a count of 1–2 seconds at the top of each rep.
  • Avoid using momentum—keep the movement smooth and deliberate.

💡 Great for balancing anterior/posterior shoulder development and building aesthetic, healthy delts.

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