Barbell Rear Delt Raise
How to do it
Starting position
- Grip the barbell shoulder-width apart and stand up.
- Push your hips back and hinge your torso deeply forward.
- Let your arms hang down and bend your knees slightly.
Movement
- Keep your arms nearly straight and raise the bar up and behind your body.
- Pause briefly where your rear delts contract.
- Slowly return to the hanging position.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- If your upper body rises with the lift, that's lower back momentum. Lock in your bent-over angle.
- Use light weight. The rear delts are naturally small muscles.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Barbell |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
6 similar exercises
Representative exercise: Barbell Rear Delt Raise
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
Related exercises
Barbell SkierHarderMachine Side Seated Single Arm Rear Delt FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBand Face PullSimilar exerciseResistance Band 90° External RotationSame muscle · different equipmentSuspension Y-Lateral RaiseSame muscle · different equipment
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.