Description
An exercise that works the rear deltoids by raising a barbell while lying on an incline bench.
How to Do Barbell Incline Lying Rear Delt Raise
- 1Setup
Set an adjustable bench to a 30-45 degree incline. Lie prone on the bench with your chest supported, allowing your arms to hang straight down towards the floor.
- 2Setup
Grab a light barbell with an overhand grip, slightly wider than shoulder-width, ensuring your feet are firmly planted on the floor for stability.
- 3
Keeping a slight bend in your elbows, initiate the movement by retracting your shoulder blades and raising the barbell out to the sides.
- 4
Continue raising the barbell until your arms are roughly parallel to the floor, squeezing your posterior deltoids at the top of the movement.
- 5
Slowly and controlled, lower the barbell back to the starting position, maintaining tension in your shoulders throughout the descent.
Tips
- Focus on initiating the movement from your shoulder blades, rather than just lifting with your arms, to maximize posterior deltoid activation.
- Keep the weight light and prioritize strict form; using too much weight will often lead to engaging the traps or using momentum.
- Maintain a neutral spine and avoid shrugging your shoulders towards your ears, which can shift tension away from the rear deltoids.
- Visualize pulling your elbows up and back towards the ceiling, rather than just lifting the barbell, to better engage the target muscles.
Common Mistakes
- ×Using momentum: Avoid swinging the barbell up; instead, use controlled muscle contraction to lift and lower the weight.
- ×Shrugging shoulders: Do not allow your traps to take over by shrugging; keep your shoulders depressed and retracted to isolate the posterior deltoids.
- ×Excessive elbow bend: Don't turn this into a bicep curl; maintain a consistent, slight bend in your elbows throughout the entire range of motion.
Variations
Barbell Rear Delt Raise
Target your posterior deltoids with the Barbell Rear Delt Raise. This isolation exercise strengthens the back of your shoulders for improved posture and
Barbell Standing Front Raise Over Head
Perform a Barbell Standing Front Raise Over Head to build strong, sculpted shoulders.
Dumbbell Incline Raise
Sculpt and strengthen your anterior deltoids with the Dumbbell Incline Raise. This isolation exercise effectively targets the front of your shoulders for
Dumbbell Incline Front Raise
Strengthen your anterior deltoids with the Dumbbell Incline Front Raise. Sit on an incline bench and lift dumbbells directly in front of you for targeted
Related Exercises
Barbell Front Raise
Strengthen your anterior deltoids with the Barbell Front Raise. Lift a barbell straight up to shoulder height, focusing on controlled movement for
Barbell Seated Front Raise
Perform the Barbell Seated Front Raise to sculpt strong, defined anterior deltoids.
EZ Barbell Anti Gravity Press
Strengthen your shoulders, triceps, and biceps with the EZ Barbell Anti Gravity Press.
Dumbbell Lateral to Front Raise
Sculpt strong, defined shoulders with the Dumbbell Lateral to Front Raise. This dynamic exercise targets both the side and front deltoids for
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Barbell Incline Lying Rear Delt Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free