Behind Back Barbell Rear Delt Raise
In SetGrip: Barbell Rear Delt Raise (Behind Back)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Holding the bar behind your body and lifting it away from you in a hinged position takes the rear delts through a short, unusual range that dumbbells cover more comfortably. Treat it as a situational option for barbell-only setups: the range is small, the loading stays light, and strict control matters far more than the plates on the bar.
How to do the Behind Back Barbell Rear Delt Raise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Rhomboids
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Behind Back Barbell Rear Delt Raise work?
The Behind Back Barbell Rear Delt Raise primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Behind Back Barbell Rear Delt Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Behind Back Barbell Rear Delt Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Behind Back Barbell Rear Delt Raise?
If you cannot do the Behind Back Barbell Rear Delt Raise, try the Dumbbell Rear Delt Fly, the Incline Bench Dumbbell Rear Delt Fly or the Prone Bench Dumbbell Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind Back Barbell Rear Delt Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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