Barbell Rear Delt Raise

Barbell Rear Delt Raise

The Barbell Rear Delt Raise is an effective exercise that targets the rear deltoids, which are the muscles located on the back of your shoulders. This exercise specifically focuses on developing and strengthening this area, helping to create a well-rounded and balanced shoulder appearance. To perform the Barbell Rear Delt Raise, you start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a barbell with an overhand grip, positioning your hands slightly wider than shoulder-width apart. Keep your back straight, core engaged, and shoulders relaxed. Next, exhale and raise the barbell directly out in front of you, keeping a slight bend in your elbows. As you raise the barbell, focus on squeezing your shoulder blades together to activate the rear deltoids. It is essential to maintain control and a slow, deliberate movement throughout the exercise. The Barbell Rear Delt Raise not only enhances shoulder strength and stability but also improves posture and upper body aesthetics. Incorporating this exercise into your routine can have a positive impact on your overall upper body strength and help prevent imbalances that may occur from focusing solely on other shoulder exercises such as the overhead press or lateral raises. Remember to start with lighter weights to ensure proper form and gradually increase the load as your strength improves. As with any exercise, it is crucial to warm up adequately beforehand and listen to your body to avoid any potential injuries. Give this exercise a try and experience the benefits it has to offer for your rear deltoid muscles.


  • Start by standing with your feet shoulder-width apart and knees slightly bent.
  • Hold a barbell with an overhand grip, resting it on the front of your thighs.
  • Tilt your upper body forward from the hips until it is almost parallel to the floor.
  • Keep your back straight and engage your core for stability throughout the exercise.
  • With a slight bend in your elbows, lift the barbell out to the sides until your arms are parallel to the floor.
  • Focus on squeezing your shoulder blades together to engage your rear deltoid muscles.
  • Hold the contraction for a moment and then slowly lower the barbell back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and posture throughout the exercise to maximize effectiveness.
  • Focus on contracting the rear deltoids (the muscles in the back of the shoulders) to initiate the movement.
  • Use a controlled and slow tempo when lifting the barbell, emphasizing the eccentric (lowering) phase for optimal muscle engagement.
  • Ensure that the weight being lifted is challenging but manageable, allowing you to perform the exercise with proper form.
  • Engage your core muscles and maintain stability throughout the exercise.
  • Include the barbell rear delt raise in a well-rounded shoulder workout routine for balanced muscle development.
  • Incorporate variations of the exercise, such as using different grips or angles, to target the rear deltoids from various angles.
  • Prioritize proper warm-up and stretching exercises to prevent injury and increase range of motion.
  • Consider incorporating progressive overload by gradually increasing the weight lifted or the number of repetitions performed.
  • Listen to your body and give yourself adequate rest and recovery between workouts to avoid overtraining.


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