Seated Behind Back Raise
Expert Advice
Keep your chest lifted and shoulders down away from your ears to maintain proper posture and engagement of the correct muscles.
How-to-do Steps
- Sit on a chair with your back straight.
- Clasp your hands together behind your lower back.
- Straighten your arms and lift your hands up, raising them as high as comfortable.
- Hold the raise for a moment, then lower your hands back down.
- Repeat for the desired number of repetitions.
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Muscles Worked
Seated Behind Back Raise primarily targets the Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Traps50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Seated Behind Back Raise work?
Seated Behind Back Raise primarily targets the Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Behind Back Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Seated Behind Back Raise suitable for beginners?
Yes, Seated Behind Back Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
