Barbell Incline Lying Rear Delt Raise

Strengthen your posterior deltoids and improve shoulder stability with the barbell incline lying rear delt raise.

IntermediateShoulders Barbell

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Incline Lying Rear Delt Raise

Isolation

Barbell Rear Delt Raise

Shoulders · Deltoid Posterior · Barbell

Intermediate

Compound

Barbell Standing Front Raise Over Head

Shoulders · Deltoid Anterior · Barbell

Intermediate

Isolation

Dumbbell Incline Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Isolation

Dumbbell Incline Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

An exercise that works the rear deltoids by raising a barbell while lying on an incline bench.

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How to do Barbell Incline Lying Rear Delt Raise

01
Setup
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.
02
Setup
Grab a light barbell with an overhand grip, slightly wider than shoulder-width, ensuring your feet are firmly planted on the floor for stability.
03
Keeping a slight bend in your elbows, initiate the movement by retracting your shoulder blades and raising the barbell out to the sides.
04
Continue raising the barbell until your arms are roughly parallel to the floor, squeezing your posterior deltoids at the top of the movement.
05
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.

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Questions

What muscles does Barbell Incline Lying Rear Delt Raise work?

Barbell Incline Lying Rear Delt Raise primarily targets Deltoid Anterior. Secondary muscles include Brachialis, Brachioradialis, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head.

Is Barbell Incline Lying Rear Delt Raise good for beginners?

Barbell Incline Lying Rear Delt Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Incline Lying Rear Delt Raise?

You need Barbell to perform Barbell Incline Lying Rear Delt Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Incline Lying Rear Delt Raise?

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.

What are common mistakes when doing Barbell Incline Lying Rear Delt Raise?

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.