Shoulders · Barbell
Barbell Incline Lying Rear Delt Raise
How to do the barbell incline lying rear delt raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Lie chest-down on an incline bench set at a low angle, holding a barbell with an overhand grip and arms hanging straight down. Keeping a slight bend in your elbows, raise the bar out and up by squeezing your rear delts, then lower it slowly back down.
- 1Lead with your elbows and feel your rear delts lift the bar
- 2Squeeze your shoulder blades lightly at the top
- 3Lower the bar slowly under control through the full range
Common mistakes
- Don't swing or use momentum to throw the bar up
- Avoid bending your elbows more to turn it into a row
- Don't shrug your traps up; keep the lift in your rear delts
Muscles worked
The barbell incline lying rear delt raise mainly works the rear delts and mid traps, with the upper traps, lower traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Upper TrapsSupport
- Lower TrapsSupport
- External RotatorsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Side DeltsMinor
Kovo programs the barbell incline lying rear delt raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.