Glute Ham Raise with Arm Extended
The Glute Ham Raise with Arm Extended is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back. You'll need: roman chair.
Required Equipment
Glute Ham Raise with Arm Extended Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the Glute Ham Raise with Arm Extended
Position yourself on the glute ham raise machine with your feet secured against the footplate and your thighs resting comfortably on the pad.
Extend your arms straight overhead and keep your body in a straight line with your torso hanging down toward the floor.
Engage your hamstrings and glutes to pull your upper body upward until your torso is perpendicular to the floor.
Hold the upright position briefly while maintaining tension in your posterior chain.
Lower your body back down in a slow, controlled movement to return to the starting position.
Glute Ham Raise with Arm Extended FAQs
What muscles does the Glute Ham Raise with Arm Extended work?
The Glute Ham Raise with Arm Extended mainly works the hamstrings and glutes & hips, with help from the lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Glute Ham Raise with Arm Extended?
Roman chair.
Is the Glute Ham Raise with Arm Extended a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Glute Ham Raise with Arm Extended go on?
It belongs on leg day in a push/pull/legs routine.
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