Exercise technique

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.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  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.

Which other muscles are involved?

Traps, Rhomboids.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

dumbbell rear lateral raise

Delts · Dumbbell

dumbbell incline rear lateral raise

Delts · Dumbbell

dumbbell lying rear lateral raise

Delts · Dumbbell

dumbbell lying one arm rear lateral raise

Delts · Dumbbell

dumbbell rear lateral raise (support head)

Delts · Dumbbell

landmine lateral raise

Delts · Barbell

STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features