Barbell Skier
- Target muscle
- Deltoid Posterior
- Synergist muscles
- Deltoid Lateral, Teres Major
- Equipment
- Barbell
- Body part
- Shoulders
- Type
- Strength
The barbell skier is a standing shoulder exercise that mimics the backward push of ski poles to target the rear deltoids (posterior deltoid), with help from the side deltoids and the teres major. You swing a lightly loaded barbell back behind your hips under control, making it a useful accessory for rear-shoulder development and balanced shoulder health.
How to do the Barbell Skier
- 1Load a barbell light and stand tall with your feet about hip-width apart, holding the bar in front of your thighs with an overhand grip.
- 2Hinge forward slightly at the hips, keep a soft bend in your knees, and brace your core to set a stable base.
- 3Keep your arms nearly straight with only a slight bend in your elbows throughout the movement.
- 4Drive the bar back and up behind your hips by squeezing your rear delts, as if pushing two ski poles backward.
- 5Pause briefly at the top of the swing when you feel your rear delts fully contract, without shrugging your shoulders.
- 6Lower the bar under control back to the front of your thighs, resisting the urge to let it drop.
- 7Complete your reps, then set the bar down safely on the floor or a rack.
Form tips
- Use a light load — the rear delts are small muscles, so controlled, swing-style reps matter more than heavy weight.
- Lead the movement with your hands traveling backward and let your rear delts do the pulling, rather than yanking with your lower back.
- Keep a slight, fixed bend in your elbows so the motion stays at the shoulder and the tension stays on the rear delts.
- Move at a smooth, controlled tempo and avoid using momentum from your torso to throw the bar back.
Common mistakes
- Going too heavy, which forces your traps and lower back to take over and removes tension from the rear delts.
- Bending and straightening the elbows like a curl, which turns it into an arm movement instead of a shoulder one.
- Shrugging the shoulders up at the top, which shifts the work to the traps and stresses the neck.
- Rounding the lower back during the forward hinge, which risks strain instead of keeping the spine neutral and braced.
Frequently asked questions
What muscles does the barbell skier work?
It primarily targets the rear deltoids (posterior deltoid), with the side deltoids and the teres major assisting as synergists.
Why is the barbell skier done with light weight?
The rear deltoids are small, isolated muscles. A light load lets you keep the swing controlled and the tension on the rear delts, rather than recruiting the traps and lower back to move heavier weight.
Is the barbell skier good for beginners?
Yes. With a light bar and a controlled tempo it is a beginner-friendly way to train the often-neglected rear delts and support balanced shoulder development.
Where should I feel the barbell skier?
You should feel it in the back of your shoulders (the rear deltoids) as the bar swings behind your hips. If you mostly feel your traps or lower back, lighten the load and keep your elbows only slightly bent.
