Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Lying Rear Delt Barbell Raise Instructions

  1. Load a barbell with the desired weight and place it in front of a flat bench. Depending on the length of your arms, you may need to elevate the bench using blocks or steps.
  2. Lay down with your chest flat on the bench. Your feet can be straight out behind you or planted on the floor for stability.
  3. With your arms extended below you, hold the bar with an overhand grip around shoulder width apart. This is the starting position.
  4. Slowly raise the barbell to around shoulder height.
  5. Pause, and then slowly lower the barbell back to the starting position.
  6. Repeat for desired reps.


Lying Rear Delt Barbell Raise Tips

  • Keep the rep timing slow, and lower the weight slowly.
  • Aim to raise the barbell to around shoulder height, but ultimately your range of motion will determine how far you are able to raise the bar.