Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
- Body part
- Shoulders: all exercises
- Movement
- Abduction: all exercises
- Equipment
- Barbell: all exercises
What it trains
- Rear Deltoid, Primary, 85%
- Upper Trapezius, Secondary, 50%
- Erector Spinae, Stabilizer, 25%
- Middle Trapezius, Stabilizer, 25%
- Lateral Deltoid, Stabilizer, 25%
How to perform
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Let the barbell hang in front of you with arms extended naturally.
Raise the barbell out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
Pause at the top of the movement, squeezing your shoulder blades together.
Lower the barbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Tips
Maintain a slight bend in your elbows throughout the movement to reduce joint strain.
Focus on squeezing your shoulder blades together at the top of each rep to maximize rear delt activation.
Keep your core engaged to maintain stability and prevent lower back strain.
Avoid using momentum; perform each rep with controlled movements for better muscle engagement.
Start with a lighter weight to ensure proper form before progressing to heavier loads.
Common mistakes
Do not swing the torso or raise the barbell with momentum.
Do not turn the movement into a row by pulling the elbows toward the ribs.
Do not force the range of motion or throw the head back at the top.
Related exercises
Alternatives · 1
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