EZ Bar Incline Lying Rear Delt Raise

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie chest-down on the bench with your chin cleared over the top edge and feet braced firmly on the floor.
3. Grasp the EZ bar with a wide, overhand grip on the outer bends.
4. Let the bar hang straight down with your arms extended and a slight bend in the elbows.

How to do it

1. Exhale and lift the bar in a wide arc out to the sides, leading the movement with your elbows.
2. Raise the bar until your upper arms are in line with your shoulders, squeezing your shoulder blades together at the top.
3. Pause for a second at the peak of the contraction to emphasize the rear deltoids.
4. Inhale and slowly lower the bar back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your chest glued to the bench to prevent using momentum or lower back extension.
• Maintain a fixed, slight bend in the elbows throughout the entire range of motion.
• Avoid shrugging your shoulders toward your ears; keep your scapula depressed.
• Ensure the movement happens at the shoulder joint, not by curling the bar with your biceps.

Pro tips

• Think about pushing the bar 'out' toward the walls rather than just 'up' to better isolate the posterior deltoid.
• Use a thumbless grip to reduce forearm tension and help you focus on pulling with the elbows.
• Keep your neck in a neutral position by looking at a spot on the floor about a foot in front of the bench.

Make it harder

• Incorporate a 3-second eccentric phase on every rep to increase time under tension.
• Add a 'dead-stop' at the bottom of each rep, letting the bar hang completely still to remove all elastic energy.

Frequently asked

What muscles does the ez bar incline lying rear delt raise work?

The ez bar incline lying rear delt raise primarily targets the deltoids, and also works the biceps and rhomboids as secondary muscles.

What equipment do you need for the ez bar incline lying rear delt raise?

The ez bar incline lying rear delt raise uses ez barbell.

Is the ez bar incline lying rear delt raise good for beginners?

The ez bar incline lying rear delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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