Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Rear Delt Barbell Row To Neck Instructions

  1. Grab a barbell, load some weight on and set it down in front of you.
  2. Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
  3. Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
  4. To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level.
  5. Now bend at the waist until your torso is almost parallel to the floor. This is the stance that should not change throughout the set.
  6. Now pull the bar straight up to your neck. Don't allow the bar to actually touch your neck.
  7. Squeeze your rear delts at the top of the movement. Then slowly lower the bar back to the start position.
  8. Repeat for desired reps.

Exercise Tips:

  1. Make sure you bring the bar up to the correct position. Do not bring it up too high - do not actually touch the bar to your neck! 
  2. Control the weight throughout the exercise. Don't allow it to drop quickly and pause for a count of 1 at the top of the movement.
  3. Keep your head down throughout the exercise. Look straight at the ground.
  4. And finally (most importantly) keep your back straight! If you bend at the back, you're using to much weight. You might want to use a weight belt and squeeze the back of the belt with your lower back. This will ensure that you keep your back straight.