Landmine Rear Delt Fly (Barbell)

A rear deltoid isolation exercise using a landmine barbell that targets posterior shoulder development with a user-friendly arc of motion.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing away from the machine, feet shoulder-width apart.
3. Grip the end of the barbell with both hands at about chest height.
4. Maintain a slight bend in your elbows and keep them fixed throughout the movement.
5. Pull the barbell out and away from your body in an arcing motion.
6. Lead with your elbows, not your hands, pulling them out to the sides.
7. Pause briefly at the end of the arc when your arms are perpendicular to your torso.
8. Return the barbell to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• Keep your elbows at a fixed angle—the movement comes from shoulder abduction, not arm bending.
• This exercise is excellent for balancing pressing with pulling and targeting rear deltoids.
• Control the weight through the entire range of motion; avoid momentum.
• The angled barbell path is more joint-friendly than cable or dumbbell alternatives.
• This variation helps improve shoulder balance and posture.
• Use moderate weight to maintain strict form and maximize mind-muscle connection.