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운동 라이브러리
Barbell Rear Delt Raise
A bent-over raise of a barbell with a wide grip and near-straight arms, isolating the rear deltoids with a strict, short range of motion.
어깨바벨Horizontal abduction
주동근
후면 삼각근
협응근
능형근중부 승모근척추기립근
장비
바벨
패턴
Horizontal abduction
준비 자세
- 01Load a light barbell and take a wide overhand grip.
- 02Hinge at the hips until the torso is near parallel to the floor.
- 03Let the bar hang below the chest with a slight elbow bend.
- 04Set a flat back and a braced trunk before the first rep.
수행
- 01Raise the bar toward the chest by driving the elbows up and out.
- 02Keep the elbow bend fixed so the rear delts, not the arms, lift the bar.
- 03Stop when the upper arms are roughly level with the torso.
- 04Lower the bar slowly to a full hang without losing the hinge.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps with strict form and light load.
- -An empty bar is plenty for most lifters; progress slowly.
- -Dumbbell rear lateral raises are a better first choice if the fixed bar bothers your wrists.