Seated Behind-Back Raise
Improve posture & shoulder mobility with Seated Behind-Back Raises. A simple exercise to target deltoids & triceps!
The Seated Behind-Back Raise mainly works the shoulders, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Seated Behind-Back Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Seated Behind-Back Raise Variations and Alternatives
How to do the Seated Behind-Back Raise
Begin by sitting on the ground with your legs crossed or extended in front of you, whichever is comfortable.
Sit up straight with your spine in a neutral position, and clasp your hands together behind your lower back.
Slowly lift your arms upward behind you, keeping your hands clasped. Raise your arms as high as you can without causing discomfort.
Engage your deltoids and triceps as you perform the raise, and focus on using your upper back muscles to support the movement.
In the raised position, you can introduce an isometric hold by maintaining the lift for a few seconds, further engaging your muscles.
Return your clasped hands back to the starting position near your lower back in a controlled manner.
Repeat the exercise for the desired number of repetitions. If including an isometric hold, be consistent with the duration of each hold.
Note: Ensure a smooth movement throughout the exercise. Avoid jerking or using momentum to lift your arms, and keep your shoulders relaxed to prevent strain on your neck.
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Seated Behind-Back Raise FAQs
What muscles does the Seated Behind-Back Raise work?
The Seated Behind-Back Raise mainly works the shoulders, with help from the traps and triceps. The main muscles are the posterior deltoid.
What equipment do you need for the Seated Behind-Back Raise?
None. The Seated Behind-Back Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Behind-Back Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Behind-Back Raise variations and alternatives?
Similar exercises include the Back Squeeze, Backhand Raise, Behind-Head Clap and Bodyweight Rear-Delt Circle.
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