Build Shoulder Strength with Behind Back Lateral Raise

Behind Back Lateral Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Starting from a standing position with feet shoulder-width apart, hold the dumbbells behind your back with them touching, palms facing away from you. The dumbbells should be against the back of your thighs or glutes. To initiate the movement, engage your deltoids and lift the dumbbells out to the sides in a lateral raise motion, keeping a slight bend in your elbows. The target is to reach shoulder height or slightly above. Given the unique starting position, focus on the contraction of the deltoids. After achieving the desired height, carefully lower the dumbbells back to the initial position in a controlled manner.

Common Mistakes

Avoid using momentum to swing the dumbbells. The movement should be controlled and deliberate. As this variation of the exercise is unique, ensure you do not force or overextend the movement. Lifting should be done comfortably without strain. It's crucial to ensure that your back remains straight and not arched. Activating your core and maintaining a neutral spine will help prevent undue stress on the lower back.

Breathing

Inhale as you prepare to lift the weights. Exhale as you execute the lateral raise, lifting the dumbbells. Draw another breath in as you lower them back to the starting position. This rhythmic breathing ensures core stability and provides consistent oxygen supply to the muscles.

Muscle Focus

Primary Muscles

Middle Shoulders, Rear Shoulders

Secondary Muscles

Front Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi