Bent Over Barbell Reverse Raise — how to, muscles worked, alternatives

How to do the Bent Over Barbell Reverse Raise

Hold the bar behind your legs and hinge until your torso is nearly parallel.
Let your arms hang straight down, knees slightly bent.
Raise the bar back and up on straight arms.
Stop when your arms are in line with your back.
Lower the bar slowly until your arms hang straight again.

Full technique — 6 steps

Hold a barbell behind your legs with both hands, about shoulder width apart.
Hinge at the hips until your torso is nearly parallel to the floor, keeping a slight knee bend.
Let your arms hang straight down so the bar sits behind your lower legs.
Keep your elbows straight and raise the bar backward and up by moving only at the shoulders.
Stop when your arms are in line with your back, without standing up.
Lower the bar along the same path until your arms hang straight down again.

Common mistakes

Standing up during each rep
Bending elbows through the pull
Swinging torso to move weight
Shrugging at the top
Rounding through the lower back

Form cues

Keep torso angle fixed
Move only at shoulder
Keep elbows straight
Keep back flat
Don't shrug up

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Bodyweight Straight Arm Kickback Beginner
Easier Dumbbell Straight Arm Kickback Beginner
This exercise Bent Over Barbell Reverse Raise Intermediate

Too hard for now? Start with the Dumbbell Straight Arm Kickback.

Quick answers

What muscles does the Bent Over Barbell Reverse Raise work?

Primary: Rear delts 9/10, Lats 7/10. Also works: Triceps 6/10, Teres major 5/10, Rhomboids 4/10, Traps 4/10.

When should I do the Bent Over Barbell Reverse Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Bent Over Barbell Reverse Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Bent Over Barbell Reverse Raise?

Kettlebell: Kettlebell Straight Arm Kickback. Machine: Ski Erg Straight Arm Pulldown. Resistance bands: Single Arm Resistance Band Straight Arm Pulldown.