Lying Hands-On-Side Upper Body Raise
Strengthen your back with Lying Hands-On-Side Upper Body Raise. No equipment needed! Improve posture and core stability.
The Lying Hands-On-Side Upper Body Raise mainly works the lower back and back, with help from the core. No equipment needed: it uses just your bodyweight.
Lying Hands-On-Side Upper Body Raise Muscles Worked
Primary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Deep Core (transverse abdominis)
Lying Hands-On-Side Upper Body Raise Variations and Alternatives
How to do the Lying Hands-On-Side Upper Body Raise
Equipment Needed: None. This exercise can be performed on a soft surface like a yoga mat for comfort.
Starting Position:
Lie down flat on your stomach.
Make sure your body is in a straight line from your head to your feet.
Keep your arms extended along your sides with your palms facing down.
Your legs should be straight and together, toes pointed.
Movement:
Engage your core by tightening your abdominal muscles.
Slowly lift your head, chest, and shoulders off the ground while keeping your lower body flat.
Hold this position for a moment to feel the contraction in your upper back muscles.
Lower your upper body back down to the ground.
Repetitions:
Start with 8-10 repetitions. As you become stronger, you can increase the number of repetitions.
Breathing:
Inhale as you prepare and exhale while you lift your upper body. Inhale again as you lower back down.
Tips:
Keep your neck neutral; do not strain it by looking forward. Look slightly ahead and down.
Focus on using your back muscles to lift rather than pushing with your arms.
If you experience any discomfort in your lower back, reduce the height you lift your upper body or take a break.
Cool Down: After completing your repetitions, lie flat on your stomach for a few moments to allow your body to relax.
Lying Hands-On-Side Upper Body Raise FAQs
What muscles does the Lying Hands-On-Side Upper Body Raise work?
The Lying Hands-On-Side Upper Body Raise mainly works the lower back and back, with help from the core. The main muscles are the erector spinae and latissimus dorsi.
What equipment do you need for the Lying Hands-On-Side Upper Body Raise?
None. The Lying Hands-On-Side Upper Body Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Hands-On-Side Upper Body Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Hands-On-Side Upper Body Raise variations and alternatives?
Similar exercises include the Double Hand Behind Pulse Superman, Alternating Lying Back Raise, Lying Back Contraction and Lying Exercise.
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