Barbell Rear Delt Raise
A bent-over barbell raise that targets the rear delts by lifting the arms out to the sides while holding a barbell.
Secondary muscles
How to do it
- Stand tall holding the barbell with a shoulder-width overhand grip.
- Soften your knees and hinge at your hips until your torso is nearly parallel to the floor.
- Let the bar hang below your chest with your arms straight and your neck neutral.
- Raise the bar out and up by moving your upper arms to the sides until they reach shoulder height.
- Pause briefly at the top while keeping your torso still.
- Lower the bar under control to the starting position.
Form cues
- Hinge, don't round
- Lead with your elbows
- Keep neck neutral
- Control the lowering
Common mistakes
- Rounding the lower back as you hinge forward
- Swinging the torso to heave the bar upward
- Shrugging the shoulders toward the ears
- Turning it into a row by bending the elbows too much
Breathing
Inhale as you lower the bar and set your hinge, then exhale as you raise the bar out to the sides.
