Form cues
- Hinge, don't round
- Lead with your elbows
- Keep neck neutral
- Control the lowering
Exercise
Barbell Rear Delt Raise
Shoulders, barbell
A bent-over barbell raise that targets the rear delts by lifting the arms out to the sides while holding a barbell.
Target: delts. Also works: traps, rhomboids.
Steps
- Stand tall holding the barbell with a shoulder-width overhand grip.
- Soften your knees and hinge at your hips until your torso is nearly parallel to the floor.
- Let the bar hang below your chest with your arms straight and your neck neutral.
- Raise the bar out and up by moving your upper arms to the sides until they reach shoulder height.
- Pause briefly at the top while keeping your torso still.
- Lower the bar under control to the starting position.
Common mistakes
- Rounding the lower back as you hinge forward
- Swinging the torso to heave the bar upward
- Shrugging the shoulders toward the ears
- Turning it into a row by bending the elbows too much
Breathing
Inhale as you lower the bar and set your hinge, then exhale as you raise the bar out to the sides.
In the app, search for Barbell Rear Delt Raise and add it to a workout.