Description
An exercise that targets the rear deltoids, involving a movement where a barbell is lifted from hip level to shoulder level.
How to Do Barbell Rear Delt Raise
- 1Setup
Stand with your feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulder-width.
- 2Setup
Hinge forward at your hips until your torso is nearly parallel to the floor, allowing the barbell to hang directly below your shoulders with a slight bend in your knees. Keep your back straight and core engaged.
- 3
Keeping your arms mostly straight with a slight elbow bend, exhale and raise the barbell out to your sides and slightly back, squeezing your shoulder blades together and leading with your elbows.
- 4
Continue lifting until your arms are roughly parallel to the floor, or as high as comfortable without shrugging your shoulders.
- 5
Inhale and slowly lower the barbell back to the starting position with control, resisting the urge to let gravity drop the weight.
Tips
- Focus on initiating the movement with your rear deltoids, imagining you are pulling your elbows towards the ceiling rather than lifting with your hands.
- Maintain a slight bend in your elbows throughout the movement to protect your joints and target the rear deltoids more effectively, preventing bicep involvement.
- Keep your head in a neutral position, looking down slightly to maintain proper spinal alignment and avoid unnecessary neck strain.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and promote hypertrophy, making the most of each repetition.
Common Mistakes
- ×Using too much momentum often leads to swinging the barbell with your lower back; instead, use a lighter weight and focus on a controlled, deliberate lift with your rear deltoids.
- ×Shrugging your shoulders allows your traps to take over the movement; instead, keep your shoulders depressed and back throughout the exercise to isolate the rear deltoids.
- ×Lifting the barbell directly backward or excessively high can engage the traps more than the rear deltoids; instead, aim to raise the barbell out to the sides and slightly back in an arc.
Variations
Barbell Incline Lying Rear Delt Raise
Strengthen your posterior deltoids and improve shoulder stability with the barbell incline lying rear delt raise.
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.
Dumbbell Raise
Sculpt wider, stronger shoulders with the Dumbbell Lateral Raise. This isolation exercise targets your lateral deltoids by lifting weights to shoulder
Related Exercises
Barbell Shoulder Grip Upright Row
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Dumbbell Seated Lateral to Front Raise
Perform dumbbell seated lateral to front raises to sculpt strong, defined shoulders.
Dumbbell Rear Delt Raise
Build strong, defined rear deltoids with the Dumbbell Rear Delt Raise. This isolation exercise effectively targets the posterior shoulder muscles,
Barbell Upright Row
Perform the Barbell Upright Row to build strong, broad shoulders. Lift the barbell close to your body, leading with your elbows for effective deltoid
Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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