Smart Workout Diary

Barbell Rear Delt Row to Neck

The barbell rear delt row to neck is a bent-over pulling exercise in which a wide-grip barbell is drawn toward the neck or upper chest. It primarily trains the rear deltoids and upper back, with assistance from the traps and biceps. It supports shoulder development, upper-back strength, and balanced pulling mechanics.

Demonstration

Barbell Rear Delt Row to Neck — demonstration 1
Barbell Rear Delt Row to Neck — demonstration 2

Instructions

  1. Set up the barbell with a light, controllable load and stand with feet about hip width apart. Take a wide overhand grip.
  2. Hinge at the hips until your torso is angled forward, keeping your spine neutral, knees softly bent, and the bar hanging below your shoulders.
  3. Brace your trunk and let the shoulders reach forward slightly without rounding the lower back. Keep your neck long and gaze toward the floor a short distance ahead.
  4. Pull the bar upward by driving the elbows out and back, bringing the bar toward the base of the neck or upper chest. Squeeze the rear shoulders and upper back without shrugging excessively.
  5. Lower under control until the arms are extended and the shoulder blades can move naturally. Repeat without using momentum, then return the bar safely to the floor or rack.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps, Biceps
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a modest load. This movement is best controlled by the rear shoulders and upper back, not by heavy momentum.
  2. Lead with the elbows. Think of moving the elbows wide rather than curling the bar with the hands.
  3. Keep the torso fixed. Do not rise from the hip hinge or jerk the weight to finish a repetition.
  4. Respect shoulder comfort. Use only a pain-free pulling height and reduce the load or range if the neck or shoulders feel strained.
Exercise library