Barbell Incline Lying Rear Delt Raise exercise animation (Male)

Barbell Incline Lying Rear Delt Raise

Target muscle
Deltoid Anterior
Synergist muscles
Brachialis, Brachioradialis, Deltoid Lateral, Deltoid Posterior, Pectoralis Major Clavicular Head
Equipment
Barbell
Body part
Shoulders
Type
Strength

The barbell incline lying rear delt raise is a shoulder isolation exercise performed face-down on an incline bench. It targets the front and rear deltoids together with the side delts and upper chest (clavicular head), while the forearm flexors (brachialis and brachioradialis) help control the bar. Lying chest-down removes momentum, so it builds detail and balance across the shoulders.

How to do the Barbell Incline Lying Rear Delt Raise

  1. 1Set an incline bench to roughly 30–45° and lie face-down on it with your chest and stomach supported and your feet braced on the floor.
  2. 2Take a barbell with an overhand grip slightly wider than shoulder-width and let it hang straight down below your shoulders with a small bend in your elbows.
  3. 3Brace your core and pull your shoulder blades down, keeping your neck in line with your spine.
  4. 4Raise the bar out and up in a wide arc by spreading your elbows, leading with the backs of your hands until your upper arms reach about shoulder height.
  5. 5Pause briefly at the top and squeeze your shoulders and upper back without shrugging or arching your lower back.
  6. 6Lower the bar slowly under control along the same arc back to the fully hanging start position.
  7. 7Complete your reps, then set the bar down on the floor or a rack with control.

Form tips

  • Keep a fixed, slightly bent elbow angle throughout the set so the rear and side delts move the bar rather than your biceps.
  • Lead the lift with your elbows and the backs of your hands to keep tension on the shoulders.
  • Use a lighter load than you would for a row or press — this is an isolation move, and clean technique matters more than weight.
  • Keep your chest pinned to the bench and avoid jerking the bar up with your lower back or hips.
  • If your wrists feel strained, use a light barbell or fixed-weight bar and keep your wrists neutral.

Common mistakes

  • Swinging the bar up with momentum, which shifts the work off the deltoids and risks straining the lower back.
  • Bending the elbows more as you lift, which turns the movement into a row and reduces shoulder isolation.
  • Shrugging the traps at the top instead of leading with the elbows, which takes tension off the side and rear delts.
  • Lifting the chest off the bench to heave heavier weight, removing the strict, supported nature of the exercise.
  • Going too heavy, which forces a partial range of motion and loses the squeeze at the top.

Frequently asked questions

What muscles does the barbell incline lying rear delt raise work?

It works the deltoids — front, side, and rear heads — along with the upper chest (clavicular head). The brachialis and brachioradialis in the forearms assist by stabilizing and controlling the bar.

What angle should the bench be set to?

A 30–45° incline works well. A steeper angle brings the rear delts more into play, while a lower angle shifts emphasis toward the side delts. Keep your chest fully supported either way.

Is this exercise good for beginners?

Yes. Lying face-down on the bench removes momentum and supports your spine, so it is a controlled way to learn shoulder isolation. Start light and focus on leading with your elbows.

How many sets and reps should I do?

As an isolation move, 3–4 sets of 12–15 reps with a moderate weight works well. Higher reps and strict form beat heavy loads for the deltoids here.

Related exercises