PlanWorkouts

Exercise 0075 · REF Ln9iTbU

Barbell Rear Delt Raise exercise animation

Barbell Rear Delt Raise

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

How to Do the Barbell Rear Delt Raise

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Rear Delt Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Rhomboids.

More Shoulders Exercises

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More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Barbell Rear Delt Raise work?
The Barbell Rear Delt Raise primarily targets the delts, with the traps and rhomboids assisting.
What equipment do I need for the Barbell Rear Delt Raise?
The Barbell Rear Delt Raise is done with a barbell.
What's a good alternative to the Barbell Rear Delt Raise?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.