Backhand Raise
- Synergistenmuskeln
- Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The backhand raise is a bodyweight rotator-cuff and rear-shoulder exercise that targets the infraspinatus and teres minor of the rotator cuff along with the middle fibers of the trapezius, assisted by the posterior deltoid. Performed standing with no equipment, it builds external-rotation strength and upper-back control, making it a useful warm-up or accessory drill for shoulder health and posture.
Backhand Raise: So führst du sie aus
- 1Stand tall with your feet hip-width apart, knees soft, and your core gently braced.
- 2Let your arms hang at your sides, then rotate your forearms so the backs of your hands face forward and your thumbs point outward.
- 3Pull your shoulder blades down and slightly together to set your upper back before you move your arms.
- 4Raise both arms out to the sides and slightly behind you, leading with the backs of your hands as if brushing them backward through the air.
- 5Lift until your arms reach roughly shoulder height, keeping your elbows nearly straight and your shoulders pressed down away from your ears.
- 6Pause briefly at the top and squeeze your rear shoulders and upper back without shrugging.
- 7Lower your arms under control back to your sides, resisting the descent rather than letting them drop.
- 8Complete your reps, keeping the tempo slow and the motion smooth throughout.
Technik-Tipps
- Keep the movement slow and deliberate — this is a small, controlled raise, not a swing, so momentum cheats the rotator cuff out of the work.
- Press your shoulder blades down and back the whole set so the mid-trapezius and rear shoulders do the lifting instead of the upper traps.
- Lead with the backs of your hands and keep your thumbs turned out to bias external rotation toward the infraspinatus and teres minor.
- Stop the raise around shoulder height; going higher tends to recruit the upper traps and lose tension on the target muscles.
Häufige Fehler
- Swinging the arms up with momentum, which shifts the load off the rotator cuff and rear shoulders and reduces the training effect.
- Shrugging the shoulders toward the ears, which lets the upper traps take over the work meant for the mid-traps and posterior deltoid.
- Raising the arms straight out in front instead of out and slightly behind, which removes the external-rotation emphasis on the cuff.
- Rushing the lowering phase and dropping the arms, which wastes the eccentric portion of the rep where much of the control is built.
Häufig gestellte Fragen
What muscles does the backhand raise work?
It targets the infraspinatus and teres minor of the rotator cuff and the middle fibers of the trapezius, with the posterior (rear) deltoid assisting.
Is the backhand raise good for beginners?
Yes. It uses only your bodyweight and a light, controlled range of motion, so it is well suited to beginners building shoulder stability and learning to engage the upper back.
How many sets and reps should I do?
Because it is a light bodyweight movement, higher reps work well — try 2 to 3 sets of 12 to 20 controlled repetitions, focusing on quality over speed.
Where should I feel the backhand raise?
You should feel it across the back of your shoulders and between your shoulder blades. If you feel it mainly in your upper traps or neck, lower your arms a bit and stop shrugging.
