Below the Knees Behind the Head Bodyweight
Improves shoulder mobility and awareness through a full range without equipment.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: shoulders & upper back. Secondary: core |
|---|---|
| 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 or hinge slightly with arms free.
- Move the arms from below the knees to behind the head in a controlled arc.
- Keep the core engaged.
- Return with control.
- Repeat for desired reps.
Coaching tips
Benefits
Improves shoulder mobility and awareness through a full range without equipment.
Common mistakes
Avoid forcing the range or compensating with the lower back.
Make it harder
Add light water bottles.
Make it easier
Reduce the range of motion.
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.
Try it free in BmarchaiMore shoulders exercises
Behind the Back Bodyweight Lateral Raise
Beginner · 3 sets × 10-12 repsStanding Overhead Arm Reach Warmup Stretch
Beginner · 30 secondsBent Over Dumbbell Front Raise
Intermediate · 3 sets × 10-12 repsUnderhand Water Bottle Shoulder Press on Stool
Intermediate · 3 sets × 10-12 repsStanding Anime Pulley Punch
Beginner · 3 sets × 15 repsKneeling Bodyweight Front Raise
Beginner · 4 sets × 30 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.