Barbell Lying Incline Rear-Delt Raise
Isolate & strengthen rear deltoids with this lying barbell raise. Great for shoulder health & balanced physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set an incline bench to a comfortable angle, usually between 30 to 45 degrees.
2. Lie face down on the bench with your chest supported and feet planted firmly on the ground.
3. Grip a barbell with both hands using a pronated (overhand) grip. Your hands should be roughly shoulder-width apart.
4. Extend your arms directly below you, so they are perpendicular to the ground. This is your starting position.
5. Keeping your arms straight, exhale as you raise the barbell up and out to the side, targeting the contraction in the rear deltoids.
6. Lift the weight to just above parallel with the ground, or until you feel a full contraction in your rear delts without compromising form.
7. Pause briefly at the top of the movement.
8. Inhale as you slowly lower the barbell back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.
Make sure to keep a neutral spine during the exercise and avoid using momentum to raise the weight. The movement should be smooth and deliberate, focusing on isolating the posterior deltoids. Adjust the weight as needed to complete sets with good form.
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