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Shoulders · Barbell
Barbell Rear Delt Raise
Barbell Rear Delt Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back 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
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Barbell Rear Delt Raise
- Stand with your feet shoulder-width apart, holding a barbell behind your glutes with an overhand grip (palms facing back), hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged.
- Engage your rear deltoids and lift the barbell upward behind your back by raising your elbows.
- Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
- Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it back down.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
Barbell Rear Delt Raise alternatives
More delts exercises
Barbell Rear Delt Raise FAQ
What muscles does Barbell Rear Delt Raise work?
Barbell Rear Delt Raise mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Barbell Rear Delt Raise?
You need a barbell.
How many sets and reps of Barbell Rear Delt Raise 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 Rear Delt Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Rear Delt Raise 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 Rear Delt Raise?
Other exercises for the delts include Plate Rear Delt Fly, Cable Rear Delt Fly, Seated Dumbbell Rear Delt Fly and Kettlebell Rear Delt Row.
For developers
Use Barbell Rear Delt Raise in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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