Barbell behind-the-back upright row (rear delts)

Shoulders

• Target muscles: shoulders, back
• Equipment: barbell
• Level: intermediate

How to do it

1. Unrack the bar and stand tall, holding it behind your back with straight arms using an overhand grip.
2. Place your feet shoulder-width apart, chest up, back neutral.
3. Flaring your elbows out and back, pull the bar up along the back of your thighs.
4. At the top, squeeze your shoulder blades together and hold briefly, feeling your rear delts working.
5. Lower the bar back down under control to full arm extension.
6. Repeat for the desired number of reps.

Swap it for

• dumbbell rear lateral raise
• Chest-supported incline bench rear delt fly
• dumbbell lying rear lateral raise
• dumbbell lying one arm rear lateral raise
• Head-supported bent-over dumbbell reverse fly
• Landmine Lateral Raise

Easier

• Band Y-Raise
• Dumbbell upright row
• barbell front raise
• Floor Lying Rear Delt Raise