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


Shoulders Muscle Anatomy Diagram

Barbell Rear Delt Row To Neck Instructions

  1. Load a barbell with the desired weight. Grab the bar with an overhand grip, stand up, and position your fit around shoulder-width apart.
  2. To get into the starting position bend your knees slightly and let the barbell slide down your thighs until it drops just below knee level.
  3. Continue to hinge at your hips until your back is almost parallel to the floor and keep your feet around shoulder-width apart.
  4. Now pull the barbell up towards your neck. 
  5. Squeeze your rear delts at the top of the movement. Then slowly lower the bar back to the start position.
  6. Repeat for desired reps.

Barbell Rear Delt Row To Neck Tips

  • 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.
  • Keep your head down throughout the exercise. Look straight at the ground.
  • And finally (most importantly) keep your back straight. If you bend at the back, you're using too much weight.