Barbell Rear Delt Raise
Expert Advice
Focus on using your rear delts to lift the weight, rather than swinging or using momentum.
How-to-do Steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
- Bend forward at the waist, keeping your back straight, until your torso is nearly parallel to the floor.
- With a slight bend in the elbows, raise the barbell out to the sides until your arms are parallel to the floor.
- Pause at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Rear Delt Raise primarily targets the Shoulders, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Biceps20%
Forearms10%
Traps20%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Rear Delt Raise work?
Barbell Rear Delt Raise primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Rear Delt Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Rear Delt Raise suitable for beginners?
Barbell Rear Delt Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
