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Barbell Bench Rear Delt Raise
Prone barbell pull on a flat bench targeting rear deltoids and upper back to build shoulder stability and posture; use light weights for isolation focus.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lats, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
7/10Mid Traps, Lower Traps
Lats
5/10Teres Major
Forearms
3/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie prone on a flat bench with chest supported and feet planted. Grasp a light barbell with an overhand grip, arms hanging straight down.
- Engage core and squeeze shoulder blades together.
- Lift barbell toward chest by driving elbows high.
- Pause at top for peak contraction in rear delts.
- Lower barbell slowly to full arm extension.
- Maintain slight elbow bend throughout.
Coaching Tips
Form Cues
- Squeeze blades like pinching pencil.
- Keep elbows high and wide.
- Avoid shrugging shoulders.
- Stay prone with neutral spine.
Breathing
Inhale as you lower the barbell; exhale as you lift and squeeze.
Tempo
3-1-2
Range of Motion
Lower until arms are fully extended below bench; raise until barbell reaches chest level with elbows pointing up.
Safety
Safety Notes
- Use light weights to avoid strain
- Keep core braced to protect back
- Stop if shoulder pain occurs
Spotting
Spotting not typically needed; assist with barbell if form breaks at heavy loads.
Common Mistakes
- Swinging with momentum
- Rounding lower back
- Using excessive weight
- Shrugging traps excessively
When to Avoid
- Shoulder impingement
- Lower back injury
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic extension
Build Up First
- Master basic row form
- Understand scapular retraction
Also known as
Barbell Rear Delt Pull, Prone Barbell Rear Delt Row
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