Behind the Back Bodyweight Lateral Raise
Challenges the lateral delts through a unique behind-the-back range of motion.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lateral delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Stand tall with arms positioned behind the back.
- Raise the arms outward and upward in a lateral-raise pattern.
- Keep a slight bend in the elbows.
- Lower with control.
- Repeat for desired reps.
Coaching tips
Benefits
Challenges the lateral delts through a unique behind-the-back range of motion.
Common mistakes
Avoid shrugging or forcing the range of motion.
Make it harder
Add light water bottles.
Make it easier
Reduce the height of the raise.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 10-12 repsGeneral 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.