Barbell Lying Incline Rear-Delt Raise
Isolate & strengthen rear deltoids with this lying barbell raise. Great for shoulder health & balanced physique.
The Barbell Lying Incline Rear-Delt Raise mainly works the shoulders, with help from the back and traps. You'll need: barbell or incline bench.
Required Equipment
Barbell Lying Incline Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rotator Cuff (infraspinatus); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Barbell Lying Incline Rear-Delt Raise Variations and Alternatives
How to do the Barbell Lying Incline Rear-Delt Raise
Set an incline bench to a comfortable angle, usually between 30 to 45 degrees.
Lie face down on the bench with your chest supported and feet planted firmly on the ground.
Grip a barbell with both hands using a pronated (overhand) grip. Your hands should be roughly shoulder-width apart.
Extend your arms directly below you, so they are perpendicular to the ground. This is your starting position.
Keeping your arms straight, exhale as you raise the barbell up and out to the side, targeting the contraction in the rear deltoids.
Lift the weight to just above parallel with the ground, or until you feel a full contraction in your rear delts without compromising form.
Pause briefly at the top of the movement.
Inhale as you slowly lower the barbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Make sure to keep a neutral spine during the exercise and avoid using momentum to raise the weight. The movement should be smooth and deliberate, focusing on isolating the posterior deltoids. Adjust the weight as needed to complete sets with good form.
---
Barbell Lying Incline Rear-Delt Raise FAQs
What muscles does the Barbell Lying Incline Rear-Delt Raise work?
The Barbell Lying Incline Rear-Delt Raise mainly works the shoulders, with help from the back and traps. The main muscles are the posterior deltoid.
What equipment do you need for the Barbell Lying Incline Rear-Delt Raise?
Barbell or incline bench.
What workout day should the Barbell Lying Incline Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Lying Incline Rear-Delt Raise variations and alternatives?
Similar exercises include the Band Incline T Raise, Barbell Reverse Bent-Over Raise, Barbell Decline Shrug and Barbell Incline Rear-Delt Row.
Training calculators
Work out the numbers behind your training before your next session.