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Barbell Bent Over Reverse Raise (Skier)

Rear delts Upper backTraps Isolation Barbell
Demo (loops)

How to do it

Starting position

  1. Place the barbell behind you and stand shoulder-width apart.
  2. Push your hips back and hinge your torso deeply forward.
  3. Grip the bar behind your back shoulder-width apart.

Movement

  1. Keep your arms straight and push the bar up and back.
  2. Pause briefly where your rear delts contract.
  3. Slowly lower back to the starting position.

Breathing

Exhale as you press up, and inhale as you lower.

Cautions

  • Start with light weight. Raising straight arms backward does not reward ego lifting.
  • If your lower back rounds, the load goes to your back. Keep your chest up as you hinge forward.
  • If the front of your shoulders feels uncomfortable, reduce your range of motion.

Exercise info

Primary musclesRear delts
Secondary musclesUpper back · Traps
EquipmentBarbell
Movement patternIsolation
Rep range12–20 reps
10 similar exercises

Representative exercise: Barbell Bent Over Reverse Raise (Skier)

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 93.9 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.