ex_2HDVQK

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Shoulders · Body Weight

Backhand Raise

intermediatestrengthMale & female model

Backhand Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · deltoids
Upper Back · trapezius, rhomboids

Secondary muscles

Back · latissimus dorsi

How to do Backhand Raise

Stand with your feet shoulder-width apart, knees bent and lean forward at the hips until your torso is halfway parallel to the floor. Keep your back straight.
Extend your arms straight back parallel to your torso with your palms facing backwards.
Raise your arms upwards, keeping them straight, until they are over your back.
Lower your arms back to the starting position in a controlled manner.

Form tips

Engage your core to maintain stability and support your lower back throughout the exercise.
Keep your movements slow and controlled to maximize muscle activation and prevent injury.
Focus on squeezing your shoulder blades together at the top of the movement to enhance upper back activation.

Backhand Raise alternatives

Barbell Front Raise

Delts · intermediate

Cable Y Raise

Delts · beginner

Machine Lateral Raise

Delts · beginner

Plate Lateral Raise

Delts · intermediate

More delts exercises

Band Y Raise

Delts · beginner

Dumbbell Front Raise

Delts · intermediate

Band Front Raise

Delts · beginner

Lateral Raise Bodyweight

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Plate Front Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Front Raise Resistance Bands

Delts · beginner

Backhand Raise FAQ

What muscles does Backhand Raise work?

Backhand Raise mainly works the delts in the shoulders (deltoids, trapezius and rhomboids). The back work as secondary muscles.

What equipment do you need for Backhand Raise?

None. Backhand Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Backhand Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Backhand Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Backhand Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Backhand Raise?

Other exercises for the delts include Barbell Front Raise, Cable Y Raise, Machine Lateral Raise and Plate Lateral Raise.

For developers

Use Backhand Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2HDVQK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2HDVQK",
  "name": "Backhand Raise",
  "model": "male",
  "counterpartId": "ex_3MMXVJ",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_2HDVQK/mp4-720.mp4?…",
    "poster": "https://…/ex_2HDVQK/poster.jpg?…"
  }
}