Barbell Rear Delt Raise
Barbell Rear Delt Raise Exercise Description
The Barbell Rear Delt Raise trains shoulder horizontal abduction in a bent‑over position to emphasize the posterior deltoids. Because both hands share one bar, the movement demands precise control to avoid turning it into a row or a shrug; the goal is moving the upper arms out to the sides with a steady, fixed elbow angle. The middle and lower trapezius and the rhomboids assist with scapular control, while the rotator‑cuff muscles help stabilize the shoulder. A solid hip hinge with a neutral spine lets the shoulders move without compensations from the low back. If the bar limits your range or encourages momentum, a dumbbell or cable reverse flye offers independent arm paths and similar mechanics.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Deltoid - Lateral
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Teres Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Rear Delt Raise Exercise
‘- Stand feet hip‑width. Grip the bar with an overhand hold just outside shoulder width. Keep elbows softly bent and wrists neutral.
– Brace your trunk. Set the shoulders down and slightly back.
– Hinge at the hips until your torso is near parallel to the floor, spine long, head in line. Let the bar hang beneath your shoulders without touching your thighs.
– Initiate by moving your upper arms out to the sides (horizontal abduction). Think “spread the bar apart.” Keep the elbow angle constant—do not row.
– Raise until your upper arms reach your torso line or slightly below parallel to the floor. Avoid shrugging or arching the lower back.
– Pause briefly, then lower the bar along the same path with control, keeping the shoulders stable.
– If the bar hits your legs, adjust stance or grip width to maintain a clear path while keeping form unchanged.
Barbell Rear Delt Raise Tips
‘- Stand with your feet hip‑width apart before you hinge.
– Grip the bar with an overhand hold just outside shoulder width, keeping wrists neutral.
– Keep your elbows softly bent and maintain that same elbow angle throughout the movement.
– Brace your trunk and set your shoulders down and slightly back before leaning forward.
– Hinge at the hips until your torso is near parallel to the floor, keeping your spine long and head in line.
– Let the bar hang directly beneath your shoulders without touching your thighs at the bottom.
– Initiate the lift by moving your upper arms out to the sides and think “spread the bar apart.”
– Raise only until your upper arms reach your torso line or slightly below parallel to the floor, avoiding any shrugging or lower‑back arching.
– Lower the bar along the same path with control, keeping the shoulders stable.
– If the bar hits your legs, adjust your stance or grip width to clear the path while keeping your form unchanged.
Barbell Rear Delt Raise Beginner Introduction
The Barbell Rear Delt Raise is a bent‑over barbell movement centered on the rear portion of the shoulders. With both hands fixed to one bar, the arms move outward in a wide arc while the elbows stay softly bent, turning this into a targeted lift for the back of the shoulders rather than a row or shrug. The upper back and smaller stabilizing muscles around the shoulder joint contribute to guiding the bar path and steadying the joints throughout the motion.
This exercise relies heavily on a strong hip hinge and a steady back position so the shoulders and upper back handle the work instead of the lower back. Because the bar connects both arms, it highlights symmetry and coordination, as each side must share the load evenly. When the shared bar path feels restrictive or encourages swinging, similar rear‑shoulder work can be done with options like dumbbells or cables, which allow each arm to travel on its own route while preserving the same general pattern.