Seated Behind Back Raise Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rhomboids, Latissimus Dorsi, Trapezius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Seated Back Raise
Visualised Target Muscle Groups
Front
Back
How to: Seated Behind Back Raise
- Sit upright in a chair, keeping your back straight.
- Extend your arms behind you, palms facing down.
- Raise your arms and squeeze your shoulder blades together at the top of the movement.
- Lower your arms back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the exercise.
- Using momentum to lift instead of controlled motion.
- Failing to keep the shoulders down and relaxed.
Modifications
- Perform the movement seated on a stability ball for improved balance.
- Use a resistance band for added support.
Tips
- Keep your core engaged throughout the movement.
- Start with a small range of motion and gradually increase as strength improves.
- Focus on squeezing your shoulder blades together at the top of the movement.
Seated Behind Back Raise Alternatives
Tags
back
strength
core
posture
seated
muscle control
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