Barbell Reverse Bent-Over Raise
Strengthen your back and shoulders! This exercise targets your rear deltoids and upper back for better posture and strength.
The Barbell Reverse Bent-Over Raise is a compound exercise that mainly works the chest and shoulders, with help from the back and traps. You'll need: barbell or weight plates.
Required Equipment
Barbell Reverse Bent-Over Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Barbell Reverse Bent-Over Raise Variations and Alternatives
How to do the Barbell Reverse Bent-Over Raise
Setup:
Begin by loading a barbell with an appropriate weight. Ensure the weights are secured.
Positioning:
Stand with your feet shoulder-width apart and grip the barbell with both hands. Your palms can face you (underhand grip) or away (overhand grip).
Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the ground. Your back should remain straight without rounding.
Body Alignment:
Keep your head in a neutral position, looking slightly ahead rather than down, to maintain spinal alignment.
Allow the barbell to hang straight down at arm’s length in front of you.
Movement:
Engage your core and squeeze your shoulder blades together as you begin to lift the barbell out to the sides.
Lift the barbell until your arms are parallel with the ground, making sure to keep a slight bend in your elbows to prevent joint strain.
Focus on using your upper back and rear shoulder muscles to initiate the movement.
Return:
Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
Do not let the barbell drop quickly; this will help in engaging the muscles effectively.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips for Beginners:
Start with a lighter weight to ensure you can maintain proper form.
Focus on slow, controlled movements rather than trying to lift heavy.
If available, use a mirror to check your form, or have a trainer provide feedback.
Barbell Reverse Bent-Over Raise FAQs
What muscles does the Barbell Reverse Bent-Over Raise work?
The Barbell Reverse Bent-Over Raise mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and posterior deltoid.
What equipment do you need for the Barbell Reverse Bent-Over Raise?
Barbell or weight plates.
Is the Barbell Reverse Bent-Over Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Reverse Bent-Over Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Reverse Bent-Over Raise variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Lying Incline Rear-Delt Raise, Barbell Rear-Delt Raise and Barbell Bent-Over Row.
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