Barbell Rear Delt Raise
Shoulders · Barbell · Beginner
How to do it
- 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.
Muscles worked
Primary: Delts
Secondary: Traps, Rhomboids
Is your Barbell Rear Delt Raise good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 2 kg |
| Novice | 5.5 kg |
| Intermediate | 9 kg |
| Advanced | 15 kg |
| Expert | 21 kg |
| Veteran | 29 kg |
| Elite | 37 kg |
| Master | 47.5 kg |
| Apex | 58 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Rear Delt Raise.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Rear Delt Raise rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your delts.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Rear Delt Raise FAQ
What muscles does the Barbell Rear Delt Raise work?
The primary target is delts. It also involves traps, rhomboids while you keep the movement controlled.
How many sets and reps should I do for the Barbell Rear Delt Raise?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Rear Delt Raise strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
