The barbell rear delt raise is an isolation exercise targeting the rear deltoids, with secondary emphasis on the traps and rhomboids. It is performed by hinging at the hips and raising a barbell out to the sides, focusing on shoulder movement.
Also Works
TrapsRhomboids
How to Perform
1
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
3
Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
4
Pause for a moment at the top, then slowly lower the barbell back to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Hinge forward at the hips so your torso is nearly parallel to the ground, then raise the bar out to the sides with straight arms.
•Use a light weight and focus on squeezing the rear delts at the top; this is a small muscle group that doesn't need heavy loading.
•Keep a slight bend in your elbows and think about leading with the backs of your hands rather than your fists.
Common Mistakes
•Not hinging forward enough, which turns the movement into a front raise or Lateral Raise instead of targeting the rear delts.
•Using momentum by swinging the bar up rather than controlling the lift with the posterior deltoids.
•Shrugging the shoulders up toward the ears, which recruits the traps and takes work away from the rear delts.