How to do the Barbell Rear Delt Raise
Barbell Rear Delt Raise is an intermediate single-joint isolation pulling exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Rhomboids.
Barbell Rear Delt Raise demonstration · © GymiaFit
Barbell Rear Delt Raise at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Rhomboids
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Rear Delt Raise step by step
- 1Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
- 4Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Rear Delt Raise — questions
What muscles does the Barbell Rear Delt Raise work?
The Barbell Rear Delt Raise primarily targets the Delts. It also recruits the Traps, Rhomboids as secondary movers.
What equipment do I need for the Barbell Rear Delt Raise?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Rear Delt Raise suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Rear Delt Raise?
Barbell Rear Delt Row, Barbell Upright Row, Barbell Upright Row V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Rear Delt Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.