Barbell Incline Lying Rear Delt Raise

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Lie face down (prone) on the bench with your chest firmly against the pad and your chin just over the top edge.
3. Grasp a barbell on the floor with a wide overhand grip, significantly wider than shoulder-width.
4. Extend your arms fully toward the floor with a slight, fixed bend in the elbows.

How to do it

1. Exhale as you raise the barbell out and upward in a wide arc, leading the movement with your elbows rather than your hands.
2. Continue the lift until your elbows are level with your shoulders, focusing on pulling the bar 'apart' as you reach the top.
3. Inhale as you slowly lower the barbell back to the starting position using a controlled 2-3 second eccentric tempo.
4. Maintain the slight bend in your elbows throughout the entire movement to keep tension on the deltoids.

Form checklist

• Keep your chest glued to the bench pad to prevent swinging or using momentum.
• Maintain a neutral spine by looking slightly down at the floor, not upward.
• Ensure the movement occurs at the shoulder joint only; do not turn this into a row by bending the elbows excessively.
• Keep your shoulders down and away from your ears to minimize excessive trapezius involvement.

Pro tips

• Think about pushing the barbell toward the side walls to maximize the leverage on the rear deltoids.
• Pause for a split second at the top of the movement to emphasize the peak contraction of the posterior deltoid.

Make it harder

• Add a 2-second isometric hold at the top of every repetition.
• Perform '1.5 reps' by lifting to the top, lowering halfway, lifting back to the top, and then lowering all the way down.

Frequently asked

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

The barbell incline lying rear delt raise primarily targets the deltoids, and also works the abs, biceps, forearms, obliques, pectorals, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the barbell incline lying rear delt raise?

The barbell incline lying rear delt raise uses barbell.

Is the barbell incline lying rear delt raise good for beginners?

The barbell incline lying rear delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm-Up Rotator StretchBeginner · deltoids
• Arms Forward And Behind The NeckBeginner · deltoids and pectorals
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals