Barbell Rear Delt Raise
- Target muscle
- Deltoid Posterior
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors
- Equipment
- Barbell
- Body part
- Shoulders
- Type
- Strength
The barbell rear delt raise is an upper-body isolation exercise that targets the rear (posterior) deltoid, with help from the lateral deltoid, upper trapezius, and levator scapulae. Performed bent at the hips with a barbell hanging below your shoulders, it builds the often-neglected back of the shoulder for balanced delts and better pulling posture.
How to do the Barbell Rear Delt Raise
- 1Load the barbell and stand with your feet about shoulder-width apart, knees slightly bent.
- 2Grip the bar slightly wider than shoulder-width with an overhand (pronated) grip, letting it hang at arm's length.
- 3Hinge at your hips until your torso is close to parallel with the floor, keeping your back flat and core braced.
- 4Let the bar hang straight down beneath your shoulders with a slight, fixed bend in your elbows.
- 5Raise the bar out and up in a wide arc by squeezing your shoulder blades and driving with your rear delts until your upper arms reach about shoulder height.
- 6Pause briefly at the top, keeping your elbows level with or slightly above your wrists.
- 7Lower the bar under control back to the starting position, resisting the weight the whole way down.
- 8Complete your reps, then stand up by hinging back to upright and set the bar down safely.
Form tips
- Lead the movement with your elbows, not your hands, so the rear delts do the work instead of the lower back or biceps.
- Keep a flat back and braced core throughout the hinge to protect your lower back under load.
- Use a controlled tempo and lighter weight than other barbell lifts — this is an isolation move where form beats load.
- Keep your neck in line with your spine and avoid jerking your head up to start each rep.
Common mistakes
- Swinging the bar up with momentum, which shifts the work off the rear delts and strains the lower back.
- Standing too upright instead of hinging forward, which turns the move into an upright row and removes tension from the posterior deltoid.
- Shrugging the shoulders toward the ears, which lets the upper traps take over and reduces rear-delt activation.
- Bending the elbows more as you lift, which converts the raise into a rowing motion and recruits the biceps instead.
Frequently asked questions
What muscles does the barbell rear delt raise work?
It primarily works the rear (posterior) deltoid, with the lateral deltoid, upper trapezius, and levator scapulae assisting. The biceps, brachialis, brachioradialis, and wrist flexors help stabilize the bar.
How wide should my grip be?
Use an overhand grip slightly wider than shoulder-width. A wider grip helps you raise the bar in an outward arc that emphasizes the rear delts rather than the upper back.
Is the barbell rear delt raise good for beginners?
Yes, as long as you start light. The rear delt is a small muscle, so beginners should prioritize a flat back, a steady hinge, and controlled reps over heavy weight.
How many sets and reps should I do?
Because this is an isolation exercise for a small muscle, aim for 3–4 sets of 12–20 reps with a weight you can control through a full range of motion.
Where should I feel the barbell rear delt raise?
You should feel it in the back of your shoulders. If you feel it mostly in your lower back or upper traps, lighten the load, hinge further forward, and lead with your elbows.
