Backhand Raise
Description
The backhand raise is a lateral raise variation performed with the wrists rotated so the back of the hand leads the lift. The reverse grip changes the angle of pull on the deltoid, hitting the medial and rear delts from a different angle than standard lateral raises. It is a useful variation for breaking through shoulder plateaus.
Muscle Group
Equipment Required
Backhand Raise Instructions
- Stand with a dumbbell in each hand at your sides.
- Rotate your wrists so the backs of your hands face forward.
- Maintain a slight bend in the elbows throughout.
- Brace your core and stand tall.
- Raise the dumbbells out to the sides with the back of the hand leading the lift.
- Continue until the dumbbells reach shoulder height.
- Squeeze the medial and rear delts at the top.
- Lower the dumbbells back down with control.
Backhand Raise Form & Visual
Backhand Raise Benefits
- Different angle than standard lateral raise
- Hits medial and rear delts
- Useful for breaking through shoulder plateaus
- Builds shoulder width and definition
- Strong rotator cuff engagement
- Easy to scale by changing dumbbell weight
Backhand Raise Muscles Worked
- Lateral deltoid
- Posterior deltoid
- Trapezius (upper)
Backhand Raise Variations & Alternatives
- Dumbbell Lateral Raise
- Reverse Fly
- Cuban Press
- Y Raise
