Barbell Rear Delt Raise
- Músculo objetivo
- Deltoid Posterior
- Músculos sinergistas
- Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Barbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The barbell rear delt raise is an isolation exercise that targets the posterior (rear) deltoid, with help from the lateral deltoid, the rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius. Performed bent forward at the hips while raising a barbell out and back, it builds the often-neglected rear shoulder for balanced delts and better posture.
Cómo hacer el Barbell Rear Delt Raise
- 1Load a barbell and stand with your feet about hip-width apart, holding the bar in front of your thighs with an overhand grip slightly wider than shoulder-width.
- 2Soften your knees and hinge forward at the hips until your torso is close to parallel with the floor, keeping your back flat and your core braced.
- 3Let the bar hang at arm's length below your chest with a slight, fixed bend in your elbows.
- 4Pull the bar out and back by squeezing your rear delts and drawing your shoulder blades together, leading with your elbows.
- 5Raise the bar until your upper arms are roughly in line with your torso, keeping your elbows pointed outward rather than back.
- 6Pause briefly at the top, feeling the contraction across the back of your shoulders without shrugging or jerking.
- 7Lower the bar slowly under control back to the starting position, maintaining the same elbow bend throughout.
- 8Complete your reps, then stand up tall with a flat back and set the bar down safely.
Consejos de técnica
- Keep the elbow angle fixed for the whole set so the rear delts move the weight instead of the biceps and triceps.
- Lead the movement with your elbows and think about squeezing your shoulder blades together to bias the posterior delt over the traps.
- Maintain a flat back and braced core throughout the hinge to protect your lower spine, and keep the load light since this is an isolation lift.
- Use a slow, controlled tempo and a brief pause at the top — momentum is the enemy of rear-delt work.
Errores comunes
- Using too much weight, which forces you to swing the torso and turns a rear-delt isolation move into a momentum-driven row.
- Rounding the lower back during the hinge, which shifts load onto the spine and raises injury risk.
- Shrugging the shoulders up toward the ears, which hands the work to the upper traps instead of the rear delts.
- Bending and straightening the elbows through the rep, which recruits the arms and removes tension from the target muscle.
- Raising the bar too high or behind the body, which over-involves the traps and can strain the shoulders.
Preguntas frecuentes
What muscles does the barbell rear delt raise work?
It primarily works the posterior (rear) deltoid, with the lateral deltoid, rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius assisting.
How heavy should I go on the barbell rear delt raise?
Go light. The rear delts are small and respond best to strict form, so use a weight you can raise without swinging — usually much lighter than you'd use for rows or presses.
Where should I feel the barbell rear delt raise?
You should feel it across the back of your shoulders. If you feel it mostly in your upper traps or lower back, reduce the weight, stop shrugging, and keep your spine flat.
What's a good alternative to the barbell rear delt raise?
Bent-over dumbbell rear delt flyes, the reverse pec deck, and face pulls all target the rear delts and let you train each side independently.
How many sets and reps should I do?
As an isolation move, it suits higher reps — around 3 to 4 sets of 12 to 20 with a controlled tempo and a squeeze at the top.
