Shoulders · Barbell
Barbell Rear Delt Raise
How to do the barbell 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
Hinge forward at the hips with a flat back, letting a barbell hang at arm's length below your chest with a wide grip. Raise the bar out and up by leading with your elbows until your upper arms are roughly parallel to the floor. Lower slowly and repeat.
- 1Rear delts and upper back lifting the bar
- 2Elbows leading the movement, slightly bent
- 3A squeeze between the shoulder blades at the top
Common mistakes
- Swinging your torso up to throw the weight
- Turning it into a row by pulling to your chest
- Shrugging your traps up toward your ears
Muscles worked
The barbell rear delt raise mainly works the rear delts and mid traps, with the lower back and upper traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower BackSupport
- Upper TrapsSupport
- ForearmsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the barbell 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.