The bent-over barbell reverse raise is an isolation exercise for building muscle and strength in the rear deltoids. It’s a very unconventional movement, but it’s still very effective as it’s actually a variation to an exercise performed with dumbbells.
Now, this exercise may be difficult for some people who lack mobility in the shoulder joints so dumbbells might be preferred in this case.
But, if you can do this exercise safely and properly, it can really have some great benefits since you can generally train heavier with a barbell which is great for hypertrophy. So, practice with just the barbell first and progress from there for maximum results. Now, you may look funny doing this exercise but that’s just because it’s not a common movement.
In This Exercise:
- Target Muscle Group: Posterior Deltoid
- Type: Strength
- Mechanics: Isolation
- Equipment: Barbell
- Difficulty: Intermediate
Exercise Instructions
- Place a barbell on the floor and stand so your heels are touching it with a hip-width stance.
- Then bend down, pick up the barbell and hold it against your legs just below your calves. Keep your back straight and knees bent as you would a barbell row.
- Now, with your arms straight, raise the barbell up in a semicircular motion behind you until your arms are parallel to the floor.
- Hold for 2 seconds.
- Then, slowly lower the barbell back down and repeat for the desired number of reps.
Variations & Tips:
- Try the dumbbell variation of this exercise if you have limited shoulder mobility.
- Position your feet at hip-width to allow the barbell to move in a full range of movement.
- Start light and get the proper technique down before adding weight.
- The bent-over barbell reverse raise targets the rear delts effectively; which contributes to the roundness of the deltoid muscles.
