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All exercises

Barbell rear delt raise

Intermediate

Barbell rear delt raise is a isolation barbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Barbell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
  4. 4Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell rear lateral raiseDumbbell
  • Dumbbell incline rear lateral raiseDumbbell
  • Dumbbell lying rear lateral raiseDumbbell
  • Dumbbell lying one arm rear lateral raiseDumbbell
  • Dumbbell rear lateral raise (support head)Dumbbell
  • Landmine lateral raiseBarbell

Easier variations

  • Band y-raiseResistance band
  • Dumbbell raiseDumbbell
  • Barbell front raiseBarbell
  • Dumbbell lying on floor rear delt raiseDumbbell
Logged today · 90 seconds restBarbell rear delt raise

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  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band