Lying Bodyweight Raise Shoulder Health and Rehab
Targets the rear delts, rotator cuff with a controlled raise pattern; builds strength, control and mind-muscle connection.
BackBeginnerRehabRaise
At a glance
| Muscles worked | Primary: Rear delts, Rotator cuff. Secondary: Mid traps, Lower traps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Rehab · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~2 kcal |
How to do it
- Lie on your stomach or back as shown with the arms by your sides.
- Raise the arms slowly through a comfortable range.
- Keep the shoulder blades gently set.
- Lower with control.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the rear delts, rotator cuff with a controlled raise pattern; builds strength, control and mind-muscle connection.
Common mistakes
Shrugging the shoulders or using momentum.
Make it harder
Increase the load, reps, or time under tension.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 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.