Instructions

1

Stand with feet shoulder-width apart, arms at sides with palms facing forward, core engaged and posture upright

2

Keep elbows fixed at sides close to torso, ensure shoulders are relaxed and back slightly retracted for stability

3

Lower arms in a controlled manner by extending elbows fully while maintaining palms-forward orientation, resisting the weight throughout the descent

4

Curl arms upward by flexing elbows, bringing hands toward shoulders in a smooth arc while keeping elbows stationary, squeeze biceps at top of movement before returning to start

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Trapezius

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Backhand Raise is an incredibly effective Strength, Stretching movement designed to fully engage the Biceps Brachii. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders development.

Benefits

Significantly enhances the structural integrity and power of the Biceps Brachii.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Trapezius to maintain control of the Body weight.

Exercise Variations

Dumbbell Backhand Raise
Cable Backhand Raise
Banded Backhand Raise

Beginner Tips

If you are new to the Backhand Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Backhand Raise