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Barbell Rear Delt Raise

Exercise Profile

Body PartShoulders
Primary MusclesDeltoid Posterior
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors
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Introduction to the Barbell Rear Delt Raise

The Barbell Rear Delt Raise is a strength training exercise that primarily targets the posterior deltoids, helping to improve shoulder stability, posture, and overall upper body strength. It is ideal for individuals at an intermediate or advanced fitness level due to the coordination and strength required to perform the movement correctly. People may choose to incorporate this exercise into their routine to enhance muscle definition, improve athletic performance, or to counterbalance the effects of excessive anterior (front) shoulder development.

Performing the: A Step-by-Step Tutorial Barbell Rear Delt Raise

  • Bend at your hips and slightly at your knees, maintaining a straight back, until your torso is nearly parallel to the floor.
  • Let the barbell hang directly below your chest with your arms fully extended, this is your starting position.
  • Keeping your torso stationary, raise the barbell straight out to your sides until your arms are parallel with the floor, while exhaling.
  • Lower the barbell back to the starting position while inhaling, ensuring you maintain control throughout the movement. Repeat the exercise for the desired number of repetitions.

Tips for Performing Barbell Rear Delt Raise

  • Controlled Movement: Avoid using momentum to lift the barbell. Instead, focus on controlled, slow movements. Lift the barbell to shoulder height, pause for a second, and then slowly lower it back down. This will ensure that your muscles are fully engaged throughout the exercise.
  • Weight Selection: Start with a light weight to perfect your form before gradually increasing the weight. Using a weight that's too heavy can lead to poor form and potential injury.
  • Keep Your Elbows Slightly Bent: Instead of locking your elbows, keep them slightly bent. This will prevent unnecessary strain on your joints and help to better engage your rear deltoids.

Barbell Rear Delt Raise FAQs

Can beginners do the Barbell Rear Delt Raise?

Yes, beginners can perform the Barbell Rear Delt Raise exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. It's also beneficial to have a fitness professional or trainer guide you through the movement initially to ensure you're doing it correctly. This exercise targets the rear deltoids in your shoulders, and it's a good idea to incorporate it into a balanced strength training routine.

What are common variations of the Barbell Rear Delt Raise?

  • Incline Bench Rear Delt Raise: This variation is performed on an incline bench, targeting the rear deltoids from a different angle and providing a unique challenge for balance and stability.
  • Bent-Over Rear Delt Raise: This variation is performed while bending over at the waist, which can help to isolate the rear deltoids more effectively.
  • Seated Rear Delt Raise: This variation is performed while sitting, which can help to stabilize the body and focus more on the rear deltoids.
  • Cable Rear Delt Raise: This variation uses a cable machine for resistance, providing constant tension throughout the movement and potentially leading to greater muscle growth.

What are good complementing exercises for the Barbell Rear Delt Raise?

  • Face Pulls: Face pulls also target the rear deltoids, but they incorporate more of the rhomboids and trapezius muscles as well, helping to improve overall shoulder health and posture.
  • Bent-Over Reverse Fly: Like the Barbell Rear Delt Raise, this exercise focuses on the posterior deltoids, but it also engages the rhomboids and middle trapezius, which can aid in developing a balanced and strong upper back.

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