Backhand Raise
How to do it
Starting position
- Set your feet shoulder-width apart and bend your knees slightly.
- Push your hips back and hinge your torso slightly forward.
- Let your arms hang by your sides with the backs of your hands facing behind you.
Movement
- Keep your arms straight and lift them backward as if pushing with the backs of your hands.
- Pause briefly where your rear delts contract.
- Slowly return to the starting position.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- If you swing your body with momentum, your lower back works instead of your rear delts.
- Do not shrug your shoulders toward your ears. Your traps will take over instead.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
10 similar exercises
Representative exercise: Barbell Bent Over Reverse Raise (Skier)
- Barbell Bent Over Reverse Raise (Skier)
- Band Pull Apart
- Resistance Band Pull Apart
- Resistance Band Supinated grip Pull Apart
- Dumbbell Bent Over Reverse Raise (Skier)
- Stationary Arms Throw
- Shoulder Transverse Abduction
- Shoulder Transverse Extension
- Bottle Weighted Bent Over Reverse Fly
- Resistance Band Bent Over Reverse Fly
Related exercises
Lying Rotator Cuff RotationHarderBodyweight Lying Shoulder External RotationHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseResistance Band 90° External RotationSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.