How to Do Backhand Raise

Backhand Raise is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Backhand Raise

  1. 01Lie prone on the floor with the chin tucked and arms extended by the sides, palms facing the ceiling.
  2. 02Retract the shoulder blades by pulling them toward the spine.
  3. 03Lift the backs of the hands toward the ceiling while keeping the elbows locked straight.
  4. 04Pause at the peak of the contraction before lowering the hands back toward the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Backhand Raise

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lower back from arching by tucking the pelvis under and squeezing the glutes throughout the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Backhand Raise questions

What muscles does Backhand Raise work?

Backhand Raise is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Backhand Raise correctly?

Lie prone on the floor with the chin tucked and arms extended by the sides, palms facing the ceiling. Retract the shoulder blades by pulling them toward the spine. Lift the backs of the hands toward the ceiling while keeping the elbows locked straight. Pause at the peak of the contraction before lowering the hands back toward the floor.

What is the A90 coach tip for Backhand Raise?

Prevent the lower back from arching by tucking the pelvis under and squeezing the glutes throughout the lift.

Is Backhand Raise suitable for beginners?

Backhand Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Backhand Raise?

No. Backhand Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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