10 Best Barbell Rear Delt Row Alternatives for Rear Delt Strength

The Barbell Rear Delt Row is done standing with a barbell. Ranked closest by our scoring: the Dumbbell Rear Delt Row. A harder version, the Barbell Pendlay Row, is listed below as a progression rather than a swap.

The barbell loaded for rear delt rows often gets claimed for a bent over row, and the Barbell Rear Delt Row bends you forward at the hips, pulling the bar to your chest and squeezing your shoulder blades for the delts, trapezius and rhomboids. The nearest swap is the Dumbbell Rear Delt Row, which keeps the hinge and squeeze but raises a dumbbell out to the sides, not to the chest. With no dumbbells either, the Kettlebell Two Arm Row copies the barbell path, pulling a kettlebell to your chest.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Rear Delt Row

Barbell Rear Delt RowPlay demonstration
Primary muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Trapezius, Rhomboids, Biceps

How to perform Barbell Rear Delt Row
  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend forward at the hips, keeping your back straight and chest up.
  4. Pull the barbell towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Barbell Rear Delt Row Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rear Delt Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Rear Delt RowPlay demonstration

    1. Dumbbell Rear Delt Row

    86% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a dumbbell in each hand with your palms facing your body.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
    5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Rear Delt Row
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  2. Barbell Bent Over RowPlay demonstration

    2. Barbell Bent Over Row

    83% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  3. Straight Bar Bench Mid Rows

    3. Straight Bar Bench Mid Rows

    83% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the middle back rather than the delts.

    How to perform this exercise
    1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
    2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
    3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  4. Barbell Pendlay RowPlay demonstration

    Progression

    4. Barbell Pendlay Row

    82% match
    • Upper Back
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  5. Barbell Reverse Grip Bent Over RowPlay demonstration

    5. Barbell Reverse Grip Bent Over Row

    81% match
    • Lats
    • Barbell
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the lats rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  6. Bent Over Two-arm Long Bar Row

    6. Bent Over Two-arm Long Bar Row

    81% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  7. Reverse Grip Bent-over Rows

    7. Reverse Grip Bent-over Rows

    81% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand erect while holding a barbell with a supinated grip (palms facing up).
    2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
    4. Slowly lower the weight again to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  8. T-bar Row With Handle

    8. T-bar Row With Handle

    81% match
    • Middle Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
    4. Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  9. EZ Bar Reverse Grip Bent Over RowPlay demonstration

    9. EZ Bar Reverse Grip Bent Over Row

    81% match
    • Upper Back
    • Ez-barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
    3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
    4. Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row
  10. Kettlebell Two Arm RowPlay demonstration

    10. Kettlebell Two Arm Row

    80% match
    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: free weights, the same as the Barbell Rear Delt Row
    • Body position: standing, the same as the Barbell Rear Delt Row

Why You Might Need a Barbell Rear Delt Row Alternative

A lifter reaches for a swap for plain equipment reasons: the barbell rack is busy, home training has dumbbells or a pair of kettlebells but no straight bar, or the barbell is simply not free right now. The Barbell Rear Delt Row locks both hands to one bar on a single path, which is what makes it hard to replace on demand. Every option keeps the same hinge and the same row, but only the Dumbbell Rear Delt Row and the Kettlebell Two Arm Row stay close to the rear delt work; most barbell versions shift load into the upper or middle back. Some swap the bar for dumbbells so each arm travels its own path, one hands you a kettlebell for each hand, and others shift the grip or angle to bias a different part of the back.

How to Choose the Right Barbell Rear Delt Row Substitute

Match the equipment you actually have. The Dumbbell Rear Delt Row keeps the same stance and squeeze, but arms hang nearly straight and raise the dumbbells out to the sides, not your chest, so use far less weight. With no dumbbells, the Kettlebell Two Arm Row keeps the same hinge and pulls a kettlebell in each hand to your chest with the same squeeze, suiting home training or no free barbell. If you have a barbell and want a heavier back row, the Barbell Bent Over Row shares the stance and grip but brings the bar to your lower chest, landing more on the upper back. Once the Barbell Rear Delt Row feels manageable, the Barbell Pendlay Row keeps the bar and stance but pulls toward your upper abdomen, so treat it as a step up, not a plain substitute.

Barbell Rear Delt Row FAQ

Can I do the Barbell Rear Delt Row at home?

Yes, with a pair of dumbbells or two kettlebells. The Dumbbell Rear Delt Row keeps the same bent over stance and shoulder-blade squeeze, but you raise the dumbbells out to the sides rather than rowing them to your chest. With two kettlebells instead, the Kettlebell Two Arm Row pulls one in each hand up to your chest like the barbell does and needs no bar or rack at all.

Which swap uses kettlebells instead of a barbell?

The Kettlebell Two Arm Row. You hinge at the hips the same way and pull a kettlebell in each hand up to your chest, squeezing your shoulder blades together just as you would with the bar. It suits home training or a corner of the gym where a barbell and rack are already taken.

How does the Barbell Bent Over Row change the target from the Barbell Rear Delt Row?

The Barbell Bent Over Row uses the same barbell, the same bent over stance and the same grip width, but you pull the bar to your lower chest and squeeze the back muscles, so the upper back does more of the work than the rear delts. Choose it when you have the bar and want a heavier general back row rather than a rear delt day.

When should I move up to the Barbell Pendlay Row?

The Barbell Pendlay Row uses the same bar and stance as the Barbell Bent Over Row, but pulls the bar up toward your upper abdomen rather than your lower chest. Treat it as the next step once the Barbell Rear Delt Row feels manageable, not a straight swap for a busy day.

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