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Shoulders · Beginner

Bodyweight Backhand Raise

Unloaded shoulder-opening raise for controlled posterior-shoulder, upper-back, and rotator-cuff activation.

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Bodyweight Backhand Raise demonstration

Exercise overview

Training details

ShouldersUpper BackRotator Cuff

Equipment

Bodyweight

Sets × reps

2 × 15

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart and hold your arms straight in front of you at shoulder height.
  2. 02With a slight bend in your elbows, move your arms out to the sides until they are parallel to the floor.
  3. 03Squeeze your shoulder blades together as you lift your arms.
  4. 04With control, return to the starting position and repeat.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBodyweight Bent Over Rear Delt FlyRelated variationBand Bent Over Rear Delt Fly

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Alternatives

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Comparable substituteBent-Over Dumbbell Rear-Deltoid FlyComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Rear Delt RowComparable substituteBand Lateral Scapular RetractionComparable substituteRear Delt Row with Bed SheetComparable substituteCable Rear-Delt Fly

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