Target Muscle

    Shoulders

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ShouldersBarbell

    Barbell Rear Delt Raise

    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. 1

      Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.

    2. 2

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    3. 3

      Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.

    4. 4

      Pause for a moment at the top, then slowly lower the barbell back to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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