Barbell Bent Over Reverse Raise Skier

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than hip-width.
2. Hinge at the hips to lower your torso until it is nearly parallel to the floor, keeping a slight bend in the knees.
3. Allow the barbell to hang at arm's length directly beneath your shoulders.
4. Engage your core and maintain a flat back with your head in a neutral position.

How to do it

1. Keeping your arms straight, exhale and sweep the barbell backward toward your hips in a smooth arc.
2. Lift the bar as high as your range of motion allows behind you, focusing on squeezing the rear deltoids and triceps.
3. Inhale and slowly lower the barbell back to the starting position using a controlled 2-second eccentric tempo.
4. Avoid any swinging of the torso; the movement should occur only at the shoulder joint.

Form checklist

• Keep elbows locked or slightly soft, but do not allow them to bend into a row.
• Maintain a rigid torso and avoid 'bobbing' your chest up and down to create momentum.
• Keep your gaze fixed on the floor about three feet in front of you to protect the neck.
• Ensure your shoulder blades stay retracted and do not round forward at the bottom.

Pro tips

• Focus on 'pushing' the bar away from your body as you lift it back to maximize the tension on the posterior deltoids.
• Squeeze your triceps forcefully at the top of the movement to engage the long head of the triceps.
• Imagine trying to touch the wall behind you with the barbell rather than just lifting it up.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the barbell bent over reverse raise skier work?

The barbell bent over reverse raise skier primarily targets the erector spinae, lats, and rhomboids, and also works the abs, biceps, deltoids, forearms, and trapezius as secondary muscles.

What equipment do you need for the barbell bent over reverse raise skier?

The barbell bent over reverse raise skier uses barbell.

Is the barbell bent over reverse raise skier good for beginners?

The barbell bent over reverse raise skier is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell Bent Over Reverse Raise SkierIntermediate · erector spinae, lats, and rhomboids
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• Split Jump Twist RowIntermediate · biceps, deltoids, erector spinae, lats, and rhomboids