Shoulders Exercise · Barbell

Expand

Barbell Rear Delt Raise

The barbell rear delt raise trains the back of the shoulder through horizontal abduction, a direction most lifters' programs badly neglect compared to how much front delt work they get from pressing. Using a barbell here is less common than dumbbells since it limits range slightly, but it still hits the muscle directly. Keep the torso bent forward and avoid using the lower back to heave the bar up.

Go to the movement steps

Also known as: Bb Rear Delt Raise

Category

Shoulders

Equipment

Barbell

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Rear Delt Raise

1. Stand with your feet shoulder-width apart, gripping a barbell overhand with your palms facing down.
2. Bend your knees slightly and hinge forward from the hips, keeping your back straight.
3. With your arms straight, raise the barbell out to the sides until they're parallel to the floor.
4. Hold briefly at the top, then slowly lower the barbell back to the starting position.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Rear Delt Raise mainly targets your Delts, with your Traps helping support the movement, along with your Rhomboids.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Barbell Rear Delt Raise work?

The Barbell Rear Delt Raise mainly works your delts. It also helps strengthen your traps and rhomboids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Rear Delt Raise?

You do the Barbell Rear Delt Raise with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Rear Delt Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Rear Delt Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Rear Delt Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.