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Back · Barbell
Barbell Bent Over Reverse Raise (Skier)
Barbell Bent Over Reverse Raise (Skier) is an intermediate isolation strength exercise that works the upper back (back), with the lower back and core assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Rhomboids, Trapezius
- Rear Shoulders · Posterior Deltoids
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis
How to do Barbell Bent Over Reverse Raise (Skier)
- Stand with your feet shoulder-width apart, holding a barbell behind your glutes with both hands, palms facing backward. Bend your knees and hinge at your hips, keeping your back straight and your core engaged.
- Lower your torso until it is parallel to the floor, letting the barbell hang down under your hamstrings with your arms extended.
- Keeping your arms straight, lift the barbell backward in a reverse raise motion until both arms are parallel to the floor.
- Slowly lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Exhale as you lift the barbell and inhale as you lower it back down.
- Use a weight that provides enough resistance to challenge your muscles without compromising form.
- Focus on engaging your upper back and shoulder muscles throughout the movement.
Barbell Bent Over Reverse Raise (Skier) alternatives
More upper back exercises
Barbell Bent Over Reverse Raise (Skier) FAQ
What muscles does Barbell Bent Over Reverse Raise (Skier) work?
Barbell Bent Over Reverse Raise (Skier) mainly works the upper back in the back (Rhomboids, Trapezius and Posterior Deltoids). The lower back and core work as secondary muscles.
What equipment do you need for Barbell Bent Over Reverse Raise (Skier)?
You need a barbell.
How many sets and reps of Barbell Bent Over Reverse Raise (Skier) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bent Over Reverse Raise (Skier) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Bent Over Reverse Raise (Skier) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Bent Over Reverse Raise (Skier)?
Other exercises for the upper back include Dumbbell Chest Supported Y Raise, Cable Rear Drive Bent Arm, Dumbbell Reverse Fly and Theraband Scapula Retraction.
For developers
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