Barbell Rear-Delt Raise
Strengthen your rear deltoids with Barbell Rear-Delt Raise. Build a stronger, more defined back with this targeted exercise!
The Barbell Rear-Delt Raise is a compound exercise that mainly works the shoulders, with help from the traps and back. You'll need: barbell.
Required Equipment
Barbell Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Barbell Rear-Delt Raise Variations and Alternatives
How to do the Barbell Rear-Delt Raise
Start by standing upright, holding a barbell with a pronated (overhand) grip in front of your thighs. Stand with your feet shoulder-width apart for stability.
Bend slightly at the knees and hinge forward from the hips, maintaining a straight back, so that your torso is almost parallel to the floor. Let the barbell hang directly in front of your legs.
With a slight bend in your elbows, exhale as you lift the barbell straight up to the sides until your upper arms are parallel to the floor, focusing on using your rear deltoids to perform the lift.
Pause at the top of the movement for a brief moment, ensuring you are contracting the rear deltoids.
Inhale as you slowly lower the barbell to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets, ensuring you maintain proper form throughout the exercise.
Safety Tips: Keep the movement controlled and avoid using momentum to swing the weight. Use a weight that allows you to perform the exercise with proper form. Keep your core engaged and back flat during the movement to protect your lower back. If you are new to this exercise, start with light weight to master the form before progressing to heavier weights.
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Barbell Rear-Delt Raise FAQs
What muscles does the Barbell Rear-Delt Raise work?
The Barbell Rear-Delt Raise mainly works the shoulders, with help from the traps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Barbell Rear-Delt Raise?
Barbell.
Is the Barbell Rear-Delt 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 Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Rear-Delt Raise variations and alternatives?
Similar exercises include the Band Rear-Delt Row, Barbell Reverse Bent-Over Raise, Barbell Front Raise and Barbell Lying Incline Rear-Delt Raise.
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