Barbell Rear Delt Raise

Setup

1. 01Load a light barbell and take a wide overhand grip.
2. 02Hinge at the hips until the torso is near parallel to the floor.
3. 03Let the bar hang below the chest with a slight elbow bend.
4. 04Set a flat back and a braced trunk before the first rep.

Execution

1. 01Raise the bar toward the chest by driving the elbows up and out.
2. 02Keep the elbow bend fixed so the rear delts, not the arms, lift the bar.
3. 03Stop when the upper arms are roughly level with the torso.
4. 04Lower the bar slowly to a full hang without losing the hinge.

Checkpoints

• -Torso angle stays fixed throughout the set.
• -Elbows travel out toward the sides, not back toward the hips.
• -The range is short; expect much less height than a row.
• -The bar hangs fully at the bottom of each rep.

Common mistakes

• -Loading too heavy and turning the raise into a row.
• -Standing up between reps to relieve the hamstrings.
• -Bending the elbows more as fatigue builds.
• -Rounding the lower back in the hinge.