Single Arm Bent Over Barbell Rear Delt Raise

How To: Single Arm Bent Over Barbell Rear Delt Raise

The single arm bent over barbell rear delt raise is a challenging variation of the traditional dumbbell rear delt raise, since lifting the barbell with one arm recruits more stabilizing muscles in the body.

To get started:

1. With a shoulder width stance, bend forward so that your knees are slightly bent and back is flat and parallel to the ground.
2. Hold a barbell with one arm extended, down by your side, with an overhand grip.
3. To challenge yourself, place your other hand behind your back, or to make it easier, extend your other arm out to the side for more balance.
4. Keeping your core and glutes contracted, back flat and stationary, lift the barbell with your arm extended until the bar reaches shoulder level.
5. Under control, slowly reverse the movement, without letting the tension off the shoulders at the bottom of the range.
6. Repeat.

Primary Muscles Worked

Other Rear Delt Exercise Variations

• Reverse Machine Fly
• Bent Over Cable Rear Delt Raise
• Dumbbell Rear Delt Raise On Swiss Ball