Barbell lying rear delt raise

Muscles worked: Back
Back
🔧 Barbell, Flat Bench ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Engage your core and squeeze shoulder blades. Lift the barbell towards your chest, driving elbows high. Pause briefly at the top to maximize rear delt contraction. Lower slowly to full arm extension, maintaining a slight elbow bend.

Muscles Worked

Mid TrapsLower Traps
Secondary: Teres Major, Flexors

Tips

Focus on squeezing your shoulder blades together as if pinching a pencil between them to activate the rear deltoids effectively. Keep your elbows high and wide throughout the movement to ensure proper muscle engagement and prevent elbow strain. Consciously avoid shrugging your shoulders towards your ears, as this shifts the focus away from the rear deltoids and can lead to neck discomfort. Maintain a prone position with a neutral spine to stabilize your body and isolate the upper back muscles.

Similar exercises

Dumbbell side lying rear delt raise Back · 🔧 Dumbbells 2/10 Barbell rear delt raise Shoulders · 🔧 Barbell 2/10 Barbell rear delt row Shoulders, Back · 🔧 Barbell 3/10 Barbell rear delt row to neck Back · 🔧 Barbell 3/10 Dumbbell rear delt row Back · 🔧 Dumbbells 3/10 Dumbbell seated rear delt row Back · 🔧 Dumbbells, Flat Bench 2/10 Kettlebell rear delt row Back · 🔧 Kettlebell 3/10 Dumbbell incline rear lateral raise Back · 🔧 Dumbbell 2/10
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