EZ Bar Incline Lying Rear Delt Raise
EZ Bar Incline Lying Rear Delt Raise Exercise Description
The EZ Bar Incline Lying Rear Delt Raise targets the posterior deltoids through shoulder horizontal abduction while your torso is supported on an incline bench. The chest-supported setup limits momentum and reduces compensations from the low back, encouraging clean scapulohumeral rhythm. The EZ bar’s angled grips allow a comfortable pronated hand position that helps keep wrists neutral as the arms move out to the sides. Primary emphasis is on the posterior deltoid, with assistance from the middle trapezius and rhomboids via scapular retraction; the rotator cuff acts to stabilize the shoulder throughout. Because the bar links both hands, the range can feel slightly shorter than with dumbbells—prioritize controlled motion and steady shoulder positioning over height. This variation promotes precise rear-shoulder work and consistent loading across both arms.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The EZ Bar Incline Lying Rear Delt Raise Exercise
‘- Set a bench to a low–moderate incline (about 30–45°). Lie prone with chest supported, feet planted, and head in line with your spine.
– Grasp the EZ bar on the angled sections with a pronated grip just outside shoulder width. Let the bar hang below your shoulders; wrists straight, slight elbow bend.
– Set your shoulders: lightly draw the shoulder blades together and down; brace ribs without arching.
– Initiate by moving the upper arms out to the sides (horizontal abduction). Keep elbows softly bent and aligned with the shoulders.
– Lift until upper arms are roughly level with your torso. Avoid shrugging or turning the motion into a row.
– Pause briefly with scapulae retracted, then lower the bar under control until arms hang without resting on the bench.
– Maintain a neutral neck and steady breathing. Stop the rep if you lose scapular control or feel the movement shift into your neck.
EZ Bar Incline Lying Rear Delt Raise Tips
‘- Set the bench to a low–moderate incline (about 30–45°) so your chest can stay fully supported.
– Keep your chest on the bench, feet planted, and head in line with your spine throughout the set.
– Grasp the EZ bar on the angled sections with a pronated grip just outside shoulder width and keep your wrists straight.
– Let the bar hang below your shoulders with a slight bend in your elbows before starting each rep.
– Lightly draw your shoulder blades together and down and brace your ribs without arching before you lift.
– Initiate the raise by moving your upper arms out to the sides in horizontal abduction, keeping elbows softly bent and aligned with your shoulders.
– Lift only until your upper arms are roughly level with your torso, prioritizing controlled motion and steady shoulder positioning over how high the bar goes.
– Avoid shrugging or turning the movement into a row as you lift.
– Pause briefly at the top with your shoulder blades retracted, then lower the bar under control until your arms hang freely without resting on the bench.
– Maintain a neutral neck with steady breathing, and stop the rep if you lose scapular control or feel the motion shift into your neck.
EZ Bar Incline Lying Rear Delt Raise Beginner Introduction
The EZ Bar Incline Lying Rear Delt Raise is an upper‑body isolation exercise centered on the rear shoulders. The lifter lies face down on a moderately angled bench, with the front of the torso resting on the padding so the lower back contributes less to the motion. An EZ bar is held on the slanted portions of the handle with the palms facing down, allowing the wrists to sit in a more natural, straight position as the arms sweep outward to the sides.
During the lift, most of the work is placed on the rear part of the shoulders, while the upper back helps as the shoulder blades glide toward each other. Smaller stabilizing muscles around the shoulder joint stay active to guide the arm path and keep the joint centered. Because both hands share a single bar, the arc of the movement may feel slightly more compact than with two separate weights, which often leads to a smooth, even effort on each side and a strong sense of controlled, deliberate motion through the rear shoulders.