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Back Hyperextension w/ Arm Raise

Builds shoulder strength and stability, improving overhead and pressing control.

ShouldersIntermediateStrengthRaise

At a glance

Muscles workedPrimary: shoulders. Secondary: back, lats
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Raise
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Back Hyperextension w/ Arm Raise.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Builds shoulder strength and stability, improving overhead and pressing control.

Common mistakes

Using momentum to swing the weight up instead of a slow, controlled lift.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More shoulders exercises

Arm Circles Front to Side Shoulder Warm Up

Beginner · 3 sets × 15-20 each pattern

Bent Over Lateral Raise to Row

Intermediate · 5 sets × 10-12 reps

Seated Modified Water Bottle Clean and Press

Intermediate · 3 sets × 8-10 reps

Rotating Overhead Arm Reach Warmup Stretch

Beginner · 30 seconds

Slow Front Raise with a Plate

Intermediate · 3 sets × 10-12 reps

Modified Standing Dumbbell Lateral Raise

Beginner · 4 sets × 12-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.