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 |
3 similar exercises
Representative exercise: Barbell Bent Over Reverse Raise (Skier)
Related exercises
Machine Side Seated Single Arm Rear Delt FlyHarderSuspension Y-Lateral RaiseHarderDumbbell 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.