Seated Behind Back Raise (female) – Video Exercise Guide & Tips

Seated Behind Back Raise (female) - Video Exercise Guide & Tips

Are you looking to strengthen your back muscles?

Watch This Exercise Video

In this video exercise guide, we'll show you how to perform the seated behind back raise. This exercise targets your upper back, helping you improve your posture and overall back strength.

With proper form and technique, you'll maximize the benefits of this exercise. We'll also provide variations and modifications, along with tips to avoid common mistakes.

Get ready to take your seated behind back raise workout to the next level!

Key Takeaways

  • Seated Behind Back Raise improves posture and strengthens upper back and shoulder muscles.
  • It reduces the risk of back pain and injury and enhances stability and balance.
  • Engaging the core muscles is important for stability and balance during the exercise.
  • Common mistakes to avoid include using excessive momentum and neglecting proper form and technique.

Benefits of Seated Behind Back Raise

You can experience numerous benefits from performing the Seated Behind Back Raise exercise. This exercise is highly effective in improving your posture and increasing your core strength. By regularly engaging in this exercise, you can achieve a better alignment of your spine, which can lead to improved posture overall.

The Seated Behind Back Raise targets the muscles in your upper back and shoulders, helping to strengthen them and promote proper alignment. Additionally, this exercise engages your core muscles, including your abdominals and lower back, which helps to increase overall core strength.

Having proper posture isn't only aesthetically pleasing, but it also plays a crucial role in preventing and alleviating back pain. By performing the Seated Behind Back Raise, you can strengthen the muscles that support your spine, reducing the risk of injury and promoting a healthy back. Furthermore, increased core strength can enhance your stability and balance, which is beneficial for various activities and sports.

In order to fully reap the benefits of the Seated Behind Back Raise exercise, it's important to maintain proper form and technique. Let's now explore the correct way to perform this exercise in the next section.

Proper Form and Technique for Seated Behind Back Raise

To ensure proper execution of the Seated Behind Back Raise exercise, focus on maintaining a strong and stable seated position while engaging your upper back and shoulder muscles. This exercise primarily targets the rhomboids, trapezius, and deltoid muscles, helping to improve posture and upper body strength.

To perform the Seated Behind Back Raise, start by sitting on a bench or chair with your feet flat on the ground and your back straight. Hold a dumbbell or weight plate with both hands, positioning it behind your head, resting on your upper back. Keep your elbows slightly bent and your core engaged throughout the exercise.

As you exhale, raise the weight by extending your arms straight up towards the ceiling. Make sure to keep your shoulders down and avoid any shrugging or hunching. Pause for a moment at the top of the movement, then slowly lower the weight back down to the starting position as you inhale.

For modifications, you can use a lighter weight or perform the exercise without any weight to reduce the intensity. You can also adjust the range of motion by raising the weight only to shoulder height if necessary.

Variations and Modifications for Seated Behind Back Raise

Are there any alternative ways to perform the Seated Behind Back Raise exercise?

Yes, there are variations and modifications that can be made to this exercise to target different muscles and accommodate different fitness levels.

Here are three options to consider:

  • Single-arm Seated Behind Back Raise: Instead of using both arms simultaneously, you can perform the exercise with one arm at a time. This variation allows for a greater focus on each side of the back, helping to correct any muscle imbalances.
  • Resistance Band Seated Behind Back Raise: If you don't have access to dumbbells or prefer using resistance bands, you can attach a band to a stable anchor and hold the other end in your hands. The resistance band adds tension throughout the movement, increasing the challenge for your back muscles.
  • Seated Behind Back Raise with Rotation: To engage your core and obliques in addition to your back muscles, you can incorporate a rotational movement. As you raise the weights behind your back, rotate your torso to one side, then return to the center before repeating on the other side.

These variations and modifications for the Seated Behind Back Raise exercise provide options for targeting specific muscles, adding resistance, and incorporating rotational movements.

Experiment with these alternatives to keep your workouts challenging and effective.

Common Mistakes to Avoid When Performing Seated Behind Back Raise

When performing the Seated Behind Back Raise exercise, it's important to be aware of common mistakes that can hinder your progress and potentially lead to injury. By avoiding these mistakes, you can maximize the effectiveness of the exercise while minimizing the risk of harm.

One common mistake to avoid is using excessive momentum. It may be tempting to swing your body or use jerky movements to lift the weight, but this can put unnecessary strain on your back and shoulders. Instead, focus on using controlled and smooth movements to target the muscles effectively.

Another mistake to steer clear of is arching your back excessively. While it's natural to have a slight arch in your lower back, over-arching can lead to back pain and injury. To avoid this, engage your core muscles and maintain a neutral spine throughout the exercise.

It is also important to avoid using weights that are too heavy for you. Using too much weight can compromise your form and increase the risk of strain or injury. Start with lighter weights and gradually increase the resistance as you build strength and confidence.

Tips for Getting the Most Out of Your Seated Behind Back Raise Workout

Maximize the effectiveness of your Seated Behind Back Raise workout by focusing on proper form and engaging your core muscles. To get the most out of this exercise and achieve optimal results, follow these tips:

  • Maintain proper form: Sit upright with your feet flat on the ground and your knees bent at a 90-degree angle. Keep your back straight and shoulders relaxed throughout the exercise.
  • Engage your core: Before lifting your arms, engage your core by pulling your belly button in towards your spine. This will help stabilize your body and improve core strength.
  • Squeeze your shoulder blades: As you lift your arms behind you, focus on squeezing your shoulder blades together. This will increase back muscle activation and enhance the effectiveness of the exercise.

By incorporating these tips into your Seated Behind Back Raise workout, you can improve core strength and increase back muscle activation.

Remember to start with a weight that challenges you but still allows you to maintain proper form. Gradually increase the weight as you get stronger to continue progressing and achieving your fitness goals.

Frequently Asked Questions

How Many Sets and Reps Should I Do for the Seated Behind Back Raise Exercise?

To get the most out of the seated behind back raise exercise, it's important to know how many sets and reps to do.

This exercise is great for targeting your back muscles and improving posture.

Start with 2-3 sets of 10-12 reps, using a weight that challenges you but still allows for proper form and technique.

Remember to engage your core and keep your back straight throughout the movement.

Can I Perform the Seated Behind Back Raise Exercise if I Have Lower Back Pain?

Yes, you can perform the seated behind back raise exercise even if you have lower back pain. This exercise can actually help strengthen your lower back muscles and improve your posture.

However, it's important to start with lighter weights and focus on proper form to avoid aggravating your pain. If you experience any discomfort, it's best to consult with a professional or modify the exercise by using a stability ball or performing the exercise without weights.

Is It Necessary to Use Weights While Doing the Seated Behind Back Raise Exercise?

Using weights while doing the seated behind back raise exercise isn't necessary, but it can provide additional benefits. Without weights, you can still perform the exercise by focusing on proper form and technique. This exercise targets the muscles in your upper back and shoulders, helping to improve posture and strengthen those areas.

Adding weights can increase the intensity and challenge your muscles even more, leading to greater strength and muscle growth.

Are There Any Alternative Exercises That Target the Same Muscles as the Seated Behind Back Raise?

Looking for alternative exercises that target the same muscles as the seated behind back raise?

There are a few options you can try. One alternative is the bent over dumbbell row, which works your back muscles similarly.

Another option is the seated cable row, which also targets the same muscles.

These exercises offer similar benefits to the seated behind back raise, such as strengthening your back and improving posture.

Give them a try and see which one works best for you!

How Often Should I Incorporate the Seated Behind Back Raise Exercise Into My Workout Routine?

To determine the frequency of seated behind back raise in your workout routine, consider your fitness goals and current level of strength.

The seated behind back raise is a beneficial exercise that targets your back muscles.

It's recommended to incorporate this exercise 2-3 times a week for optimal results.

However, it's essential to listen to your body and make adjustments as needed.

Remember to maintain proper form and gradually increase intensity over time.


In conclusion, the seated behind back raise is an effective exercise for strengthening the back muscles. By maintaining proper form and technique, you can maximize the benefits of this exercise.

Additionally, incorporating variations and modifications can help target different areas of the back. It's important to avoid common mistakes and follow the tips provided to get the most out of your seated behind back raise workout.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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