Barbell Rear Delt Raise

Barbell Rear Delt Raise


This exercise involves holding a barbell with both hands and lifting it up and back, targeting the rear deltoid muscles in the shoulders. It is a great exercise for improving posture and strengthening the upper back.

Muscle Group

Equipment Required

Barbell Rear Delt Raise Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a barbell with an overhand grip, with your hands shoulder-width apart.
  3. Bring the barbell up to your hips, keeping your elbows slightly bent.
  4. Slowly lift the barbell up and away from your body, keeping your arms straight and your elbows slightly bent.
  5. Continue lifting until your arms are parallel to the ground.
  6. Hold for a moment, then slowly lower the barbell back down to your hips.
  7. Repeat for the desired number of repetitions.

Barbell Rear Delt Raise Form & Visual

Barbell Rear Delt Raise

Barbell Rear Delt Raise Benefits

  • Targets the rear deltoid muscles, which are often neglected in traditional shoulder exercises
  • Improves posture by strengthening the upper back muscles
  • Helps prevent shoulder injuries by improving shoulder stability
  • Can be performed with relatively light weights, making it accessible to beginners
  • Can be easily modified by changing the angle of the bench or using dumbbells instead of a barbell

Barbell Rear Delt Raise Muscles Worked

  • Rear Deltoids
  • Trapezius
  • Rhomboids
  • Rotator Cuff

Barbell Rear Delt Raise Variations & Alternatives