Barbell Rear Delt Raise
Description
The barbell rear delt raise is a rear deltoid isolation exercise where you bend over with a barbell hanging in front of you and raise the bar out to the sides with elbows wide. It is similar to a bent-over rear delt fly but uses a barbell, requiring symmetric arm strength.
Equipment Required
Barbell Rear Delt Raise Instructions
- Stand with feet hip-width apart. Hold a light barbell with an overhand grip slightly wider than shoulder-width.
- Hinge at the hips until your torso is roughly parallel to the floor.
- Let the bar hang with arms extended below your chest.
- Raise the bar out and back by driving your elbows up and back.
- Lift until the bar is at chest level with elbows wide and high.
- Squeeze your rear delts and shoulder blades together at the top.
- Lower under control.
- Use light weight. Aim for 12 to 15 reps.
Barbell Rear Delt Raise Form & Visual
Barbell Rear Delt Raise Benefits
- Isolates the rear delts with bilateral loading
- Barbell allows symmetric loading
- Builds rear delt size and shoulder balance
- Useful for posture and shoulder health
- Easy to load progressively
- Different stimulus from dumbbell rear delt fly
Barbell Rear Delt Raise Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
Barbell Rear Delt Raise Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Face Pull
- Lever Seated Reverse Fly
- Barbell Bent-Over Wide-Grip Row
