Barbell Bent Over Reverse Raise (Skier)

Barbell Bent Over Reverse Raise (Skier) Exercise Description

The barbell bent over reverse raise (skier) is a hip-hinged, straight‑arm shoulder extension that emphasizes the posterior deltoids while engaging the scapular stabilizers (middle trapezius and rhomboids) to control the shoulder blades. With the torso inclined and spine neutral, you drive the barbell backward along your thighs without bending the elbows, creating a precise rear‑shoulder stimulus without turning it into a row. The movement also requires strong trunk bracing and lumbopelvic control to keep the torso fixed. Expect a short range of motion—upper arms move from in line with the torso to slightly behind the body—performed with strict control. It’s a focused way to train rear‑shoulder function and scapular control using a barbell when dumbbells or cables aren’t available.

Muscle Groups: Delts, Shoulders
Target Muscles: Deltoid - Posterior
Assisting Muscles: Latissimus Dorsi, Teres Major
Stabilizing Muscles: Longissimus, Rhomboid Major, Rhomboid Minor, Transversus Abdominis, 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: Single-joint
Muscle Location: Rear Shoulder
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Barbell Bent Over Reverse Raise (Skier) Exercise

‘- Stand with feet hip‑ to shoulder‑width, barbell in an overhand grip just outside hips.
– Brace your midsection, set shoulder blades gently back and down, and keep neck long.
– Hinge at the hips until your torso is about 30–45° forward; maintain a neutral spine throughout.
– Let the bar hang near mid‑shin to knee height with elbows straight but not locked and wrists neutral.
– Exhale as you sweep the bar straight backward along your thighs by extending at the shoulders; do not bend the elbows or shrug.
– Stop when your upper arms are in line with or slightly behind your torso without losing shoulder position.
– Pause briefly with the shoulder blades stable (no jutting forward).
– Inhale as you lower the bar under control to the start, keeping the torso still.
– Keep the movement smooth—no torso swinging, bouncing, or using momentum.
– If you feel lower‑back strain, reduce the hinge angle slightly while maintaining a neutral spine and tight brace.

Barbell Bent Over Reverse Raise (Skier) Tips

‘- Set your feet hip‑ to shoulder‑width and grip the bar just outside your hips with an overhand grip.
– Before hinging, brace your midsection, draw your shoulder blades gently back and down, and keep your neck long.
– Hinge forward until your torso is about 30–45° to the floor, maintaining a neutral spine the entire time.
– Let the bar hang around mid‑shin to knee height with elbows straight but not locked and wrists neutral.
– Sweep the bar straight backward along your thighs by extending at the shoulders, without bending your elbows or shrugging.
– Stop the backward sweep when your upper arms are in line with or just behind your torso while keeping your shoulder position.
– Briefly pause at the back with your shoulder blades stable and not jutting forward.
– Lower the bar under control while inhaling, keeping your torso completely still.
– Keep the motion smooth and controlled—avoid torso swinging, bouncing, or using momentum.

Barbell Bent Over Reverse Raise (Skier) Beginner Introduction

The barbell bent over reverse raise (skier) is a barbell-based rear‑shoulder exercise built around a hip hinge and straight arms. With the upper body tipped forward and the bar hanging near the legs, the arms swing backward from the shoulders in a small, controlled arc. Because the elbows stay extended and the bar tracks close to the thighs, the work concentrates on the rear shoulders rather than turning into a pulling motion for the arms.

This movement also highlights the muscles around the shoulder blades and upper back, which guide how the shoulders move and stay steady. At the same time, the core, lower back, and hips work hard to keep the torso fixed in place while the bar travels. The range of motion is intentionally compact, emphasizing precision over big sweeping swings. Lifters who only have access to a barbell gain a targeted way to challenge rear‑shoulder strength and shoulder‑blade control, while also demanding strong body tension through the midsection.