Barbell Incline Lying Rear Delt Raise
Description
The barbell incline lying rear delt raise is a strict rear delt exercise performed face down on an incline bench. Holding a barbell with a wide grip, you raise the bar in a Y-pattern up and away from the body. The chest support eliminates body english and forces strict rear delt isolation.
Muscle Group
Equipment Required
Barbell Incline Lying Rear Delt Raise Instructions
- Set a bench to about a 30 degree incline.
- Lie face down (chest on the bench) with a light barbell on the floor.
- Reach down and grip the bar with hands wider than shoulder-width.
- Hold the bar with palms facing down (overhand grip).
- Maintain a slight bend in the elbows.
- Brace your core and squeeze your shoulder blades together.
- Raise the bar up and away from your body in a Y-shape.
- Squeeze the rear delts at the top, then lower with control.
Barbell Incline Lying Rear Delt Raise Form & Visual
Barbell Incline Lying Rear Delt Raise Benefits
- Strict rear delt isolation
- Chest support eliminates body english
- Builds rear delt and upper back size
- Strong rhomboid engagement
- Different stimulus than dumbbell raises
- Useful for shoulder specialization
Barbell Incline Lying Rear Delt Raise Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
Barbell Incline Lying Rear Delt Raise Variations & Alternatives
- Bent Over Reverse Fly
- Face Pull
- Prone Y Raise
- Rear Delt Fly
