Standing Back Raise Pulse
Strengthen your back with Standing Back Raise Pulses! Improve posture & build upper body strength with this simple, effective exercise.
The Standing Back Raise Pulse mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Back Raise Pulse Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Standing Back Raise Pulse Variations and Alternatives
How to do the Standing Back Raise Pulse
Starting Position:
Stand up straight with your feet shoulder-width apart.
Engage your core for stability.
Let your arms hang naturally at your sides.
Movement Instructions:
Raise your arms straight back behind you, keeping them at shoulder height.
As you lift your arms, aim to squeeze your shoulder blades together.
Pulse your arms back by slightly moving them back and forth while maintaining their height. Do this for about 10-15 reps.
Ensure your movements are controlled and focus on squeezing the muscles in your upper back.
Slowly return to the starting position and repeat for 2-3 sets.
Tips:
Keep your neck relaxed and your chin slightly tucked to avoid straining.
Maintain a steady, controlled breathing pattern throughout the exercise.
If you feel any discomfort, reduce the range of motion or take a break.
Standing Back Raise Pulse FAQs
What muscles does the Standing Back Raise Pulse work?
The Standing Back Raise Pulse mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Standing Back Raise Pulse?
None. The Standing Back Raise Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Back Raise Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Back Raise Pulse variations and alternatives?
Similar exercises include the Bodyweight Rear-Delt Raise, Bodyweight Back & Rear-Delt Raise, Bodyweight Standing T-Spine Press and Bodyweight Standing Triple Pec Dec Pulse.
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