Shoulders · Barbell · Intermediate

How to do Barbell Rear Delt Raise

The barbell rear delt raise is an isolation exercise targeting the rear deltoids, with secondary emphasis on the traps and rhomboids. It is performed by hinging at the hips and raising a barbell out to the sides, focusing on shoulder movement.

Primary muscle: Shoulders
Also works: Traps and Rhomboids
Equipment: Barbell
Level: Intermediate
Category: Shoulders

How to do Barbell Rear Delt Raise, step by step

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

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Muscles worked

Barbell Rear Delt Raise works your shoulders as the main mover, with help from your traps and rhomboids.

Track Barbell Rear Delt Raise in SPLYT

Barbell Rear Delt Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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