Seated Behind Back Raise
Description
The seated behind back raise is a dumbbell raise behind the body. The lifter sits on a bench with dumbbells held behind the back at the hips, then raises them up and back. The behind the back position hits the front delts in a unique stretched range.
Equipment Required
Seated Behind Back Raise Instructions
- Sit on the edge of a flat bench with feet flat on the floor.
- Hold a dumbbell in each hand behind the body at the hips.
- Brace your core and keep the chest tall.
- Set the arms straight with palms facing back.
- Lift the dumbbells up and back behind the body.
- Continue until the arms are roughly parallel to the floor behind.
- Squeeze the front delts at the top.
- Lower with control to the start.
Seated Behind Back Raise Form & Visual
Seated Behind Back Raise Benefits
- Strong front delt builder
- Unique stretched range
- Trains the forearms
- Builds shoulder size
- Useful shoulder builder
- Strong dumbbell move
Seated Behind Back Raise Muscles Worked
- Anterior deltoid
- Forearm flexors
- Pectoralis major
Seated Behind Back Raise Variations & Alternatives
- DB Front Raise
- Plate Raise
- Reverse Fly
- Behind the Back Shrug
