Bodyweight Back & Rear-Delt Raise
Strengthen your back and shoulders with this simple bodyweight exercise. No equipment needed!
The Bodyweight Back & Rear-Delt Raise mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Back & Rear-Delt Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Bodyweight Back & Rear-Delt Raise Variations and Alternatives
How to do the Bodyweight Back & Rear-Delt Raise
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your core engaged and shoulders relaxed.
Bring your arms behind your back and clasp your hands together.
**Movement 1. With your hands clasped, gently pull your shoulders down and back to open up your chest. This will activate your rear deltoids and the muscles in your upper back.
While holding this position, slowly lift your arms away from your back, keeping them straight.
As you lift your arms, focus on squeezing your shoulder blades together. Hold for a count of 2 to 3 seconds at the top of the movement.
Slowly lower your arms back to the starting position.
Repeat this motion for 10 to 15 repetitions, ensuring you maintain proper posture throughout the exercise.
Tips:
Keep your neck relaxed and avoid leaning forward.
If you're new to this exercise, start with a smaller range of motion and gradually increase as you gain strength.
Breathing is important: inhale as you lift your arms and exhale as you lower them.
Bodyweight Back & Rear-Delt Raise FAQs
What muscles does the Bodyweight Back & Rear-Delt Raise work?
The Bodyweight Back & Rear-Delt Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Bodyweight Back & Rear-Delt Raise?
None. The Bodyweight Back & Rear-Delt Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Back & Rear-Delt Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Back & Rear-Delt Raise variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Back Squeeze, Backhand Raise and Barbell Reverse Bent-Over Raise.
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