Backhand Raise
Tone your shoulders with Backhand Raises! Simple, effective, and can be done anywhere. Add weights for a challenge.
The Backhand Raise mainly works the shoulders and traps, with help from the triceps and forearms. No equipment needed: it uses just your bodyweight.
Backhand Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Triceps (triceps brachii); Top Forearm (wrist extensors)
Backhand Raise Variations and Alternatives
How to do the Backhand Raise
Step 1: Stand upright with your feet shoulder-width apart and your arms relaxed at your sides.
Step 2: Rotate your hands so that the back of your hands face forward.
Step 3: With a controlled motion, raise your arms straight out to your sides until they reach shoulder level. Make sure to keep your back straight and avoid shrugging your shoulders.
Step 4: Hold the position briefly when your arms are parallel to the floor.
Step 5: Slowly lower your arms back down to the starting position.
Step 6: Repeat for the desired number of reps and sets.
Note: For a more advanced version, this exercise can be performed holding light dumbbells or resistance bands to add resistance and increase difficulty.
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Backhand Raise FAQs
What muscles does the Backhand Raise work?
The Backhand Raise mainly works the shoulders and traps, with help from the triceps and forearms. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Backhand Raise?
None. The Backhand Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Backhand Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Backhand Raise variations and alternatives?
Similar exercises include the Alternating Against-Wall Shoulder Flexion, Arm Bent Lift, Bodyweight Back & Rear-Delt Raise and Bodyweight Single-Arm Lateral Raise.
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