Barbell rear delt raise

Muscles worked: Shoulders
Shoulders
🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

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

How to perform

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Hinge forward at the hips, maintaining a straight back and slight knee bend. Let the barbell hang naturally. Raise the barbell to the sides until arms are parallel to the floor, keeping a slight elbow bend. Pause, squeezing shoulder blades. Lower the barbell with control. Repeat.

Tips

Maintain a slight elbow bend to reduce joint stress. Squeeze shoulder blades at the top for rear delt activation. Engage your core for stability. Avoid momentum; control each rep. Start with a lighter weight to ensure proper form.

Similar exercises

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

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.