About this exercise
A rear deltoid isolation exercise performed lying prone on an incline bench while holding a barbell with a wide grip. The incline position eliminates momentum and keeps tension on the rear delts throughout the lift.
Barbell Incline Lying Rear Delt Raise
Step by step instructions, muscle activation and variants for the Barbell Incline Lying Rear Delt Raise.
MediumFront shoulders
How to Perform
- Set an adjustable bench to a low incline and lie face-down with your chest on the pad
- Hold a barbell with a wide overhand grip, arms hanging straight down
- Keep a slight bend in your elbows and brace your core
- Raise the barbell out to the sides in a wide arc, squeezing your rear deltoids at the top
- Pause briefly at the top with your arms roughly parallel to the floor
- Lower the barbell slowly back to the starting position
Muscle Activation
Primary
Front shoulders
Secondary
BicepsRear shouldersSide shouldersOuter forearmUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Barbell Incline Lying Rear Delt Raise
The Barbell Incline Lying Rear Delt Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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