Barbell Rear Delt Raise

Muscles worked

Setup

1. Set the barbell on a power rack at mid-thigh height and load the desired weight.
2. Grip the bar with a wide overhand grip, significantly wider than shoulder-width.
3. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and knees slightly bent.
4. Let the bar hang at arm's length directly below your shoulders.

How to do it

1. Pull the barbell toward your upper chest by driving your elbows out to the sides and up.
2. Exhale as you reach the top of the movement, squeezing your rear deltoids and shoulder blades together.
3. Inhale as you slowly lower the barbell back to the starting position with a controlled tempo.
4. Maintain a 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep elbows flared out at a 70-90 degree angle from the torso.
• Ensure the spine remains neutral from head to hips throughout the set.
• Avoid using momentum or 'shrugging' the weight up with the upper traps.
• Pull the bar toward the collarbone rather than the midsection.

Pro tips

• Focus on pulling with your elbows rather than your hands to better isolate the rear deltoids.
• Imagine trying to pull the bar apart horizontally as you lift to increase lateral tension on the delts.

Make it harder

• Add a 2-second pause at the peak of the contraction to maximize muscle fiber recruitment.
• Slow down the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the barbell rear delt raise work?

The barbell rear delt raise primarily targets the deltoids, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.

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

The barbell rear delt raise uses barbell and weight plate.

Is the barbell rear delt raise good for beginners?

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

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