The Battle of the Back Exercises: Barbell Rear Delt Row vs Bent Over Row – Which will Give You the Best Results?

The barbell rear delt row and the bent over row are two popular exercises that target the back muscles, particularly the lats and rhomboids. However, they differ in their mechanics and emphasis, making each exercise suitable for different goals and training styles. This article will delve into the nuances of each exercise, comparing their benefits, drawbacks, and practical applications. By understanding these differences, you can make informed decisions about which exercise best suits your individual needs.

The Mechanics of Each Exercise

Barbell Rear Delt Row:

• Starting position: Stand with feet shoulder-width apart, hold a barbell with an overhand grip slightly wider than shoulder-width, and bend at the hips, keeping your back straight.
• Movement: Pull the barbell towards your waist, keeping your elbows close to your body. Focus on squeezing your shoulder blades together at the top of the movement.
• Target muscles: Primarily targets the rear deltoids, rhomboids, and traps, with some involvement of the biceps and forearms.

Bent Over Row:

• Starting position: Stand with feet shoulder-width apart, hold a barbell with an overhand grip slightly wider than shoulder-width, and bend at the hips, keeping your back straight.
• Movement: Pull the barbell towards your chest, keeping your elbows close to your body. Focus on retracting your shoulder blades and driving your elbows high.
• Target muscles: Primarily targets the lats, rhomboids, and traps, with some involvement of the biceps and forearms.

Benefits of Barbell Rear Delt Row

• Improved rear delt development: The barbell rear delt row effectively isolates the rear deltoids, promoting their growth and strength. Strong rear deltoids contribute to better posture, shoulder stability, and overall upper body balance.
• Enhanced shoulder health: This exercise strengthens the muscles that support the shoulder joint, reducing the risk of injuries.
• Improved grip strength: The barbell rear delt row engages the forearms and grip muscles, contributing to overall grip strength.

Benefits of Bent Over Row

• Increased lat development: The bent over row is a compound exercise that effectively targets the lats, promoting their growth and strength. Strong lats contribute to improved pulling power, back thickness, and overall upper body strength.
• Improved back posture: This exercise strengthens the muscles that support the spine, promoting proper posture and reducing the risk of back pain.
• Increased overall strength: The bent over row is a challenging exercise that can significantly improve overall strength and power.

Drawbacks of Barbell Rear Delt Row

• Limited weight: Due to the emphasis on rear delt activation, the barbell rear delt row typically involves lighter weights compared to the bent over row.
• Potential for shoulder strain: If not performed correctly, the barbell rear delt row can put stress on the shoulder joint, potentially leading to injuries.

Drawbacks of Bent Over Row

• Less rear delt activation: The bent over row primarily targets the lats and rhomboids, with less emphasis on the rear deltoids.
• Potential for lower back strain: If not performed correctly, the bent over row can put stress on the lower back, potentially leading to injuries.

When to Choose Barbell Rear Delt Row

• If you want to prioritize rear delt development: The barbell rear delt row is the ideal exercise for building strong and defined rear deltoids.
• If you have a history of lower back pain: The barbell rear delt row puts less stress on the lower back compared to the bent over row.
• If you’re looking for a less demanding exercise: The barbell rear delt row is generally less demanding than the bent over row, making it suitable for beginners or individuals with limited strength.

When to Choose Bent Over Row

• If you want to build overall back strength: The bent over row is a compound exercise that effectively targets all the major back muscles, promoting overall strength and hypertrophy.
• If you’re looking for a challenging exercise: The bent over row is a demanding exercise that can significantly improve your strength and power.
• If you’re comfortable with heavier weights: The bent over row allows for heavier weights, promoting greater muscle growth and strength gains.

Considerations for Both Exercises

• Proper form is crucial: Both exercises require proper form to maximize their benefits and minimize the risk of injuries. Ensure you maintain a straight back, engage your core, and keep your elbows close to your body throughout the movement.
• Progressive overload: To continue making progress, gradually increase the weight you lift over time. However, prioritize form over weight, and don’t sacrifice technique for heavier loads.
• Listen to your body: If you experience any pain or discomfort during either exercise, stop immediately and consult a healthcare professional.

The Verdict: Choosing the Right Exercise

Ultimately, the best exercise for you depends on your individual goals and training needs. If you want to prioritize rear delt development, the barbell rear delt row is the better choice. If you want to build overall back strength and power, the bent over row is the more effective option.

Beyond the Barbell: Alternative Exercises

While the barbell rear delt row and bent over row are effective exercises, they are not the only options available. Here are some alternatives:

• Dumbbell rear delt row: Provides a similar target to the barbell rear delt row but allows for a greater range of motion and better control.
• Cable rear delt fly: A great isolation exercise for targeting the rear deltoids with a focus on muscle activation.
• Seated cable row: A variation of the bent over row that minimizes stress on the lower back.
• Pull-ups: A compound exercise that effectively targets the lats, rhomboids, and biceps, providing significant strength and hypertrophy benefits.

Questions You May Have

Q: Can I do both exercises in the same workout?

A: You can certainly incorporate both exercises into your workout routine. However, it’s important to prioritize form and avoid overtraining. For instance, you could perform barbell rear delt rows as a warm-up or accessory exercise before focusing on heavier bent over rows for your main back workout.

Q: Which exercise is better for beginners?

A: The barbell rear delt row is generally considered more beginner-friendly due to its lower intensity and less demanding form. However, both exercises can be modified for beginners by using lighter weights and focusing on proper technique.

Q: How many sets and reps should I do for each exercise?

A: The optimal set and rep range depends on your training goals. For muscle growth, aim for 3-4 sets of 8-12 repetitions. For strength, aim for 3-5 sets of 3-6 repetitions.

Q: Can I use different grips for these exercises?

A: Yes, you can use different grips for both exercises. For the barbell rear delt row, a close-grip overhand grip can provide a greater emphasis on the rear deltoids. For the bent over row, a wider grip can target the lats more effectively. Experiment with different grips to find what works best for you.