Backhand Raise
Backhand Raise Exercise Description
The Backhand Raise (dumbbell triceps kickback) is an upper‑body isolation exercise that emphasizes the triceps brachii through controlled elbow extension while the shoulder and trunk remain stable. Performed in a hip‑hinged stance, it trains you to maintain a neutral spine and lightly retracted, depressed scapulae as the arms move behind the torso. Primary muscle worked: triceps brachii. Key stabilizers include the posterior deltoid, rotator cuff, and the middle/lower trapezius and rhomboids to steady the shoulder girdle, with the core and glutes maintaining body position. This movement is suitable for most levels when performed with strict control, helping build pressing support strength and shoulder stability without stressing the lower back when posture is maintained.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Triceps Brachii - Lateral Head
- Stabilizing Muscles: Deltoid - Posterior, Infraspinatus, Longissimus, Rhomboid Major, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Inner Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Backhand Raise Exercise
‘- Stand with feet hip‑width, hold a dumbbell in each hand (neutral grip), soften knees, and hinge at the hips until your torso is about 45° forward. Keep a neutral spine and steady head/neck.
– Gently draw shoulder blades down and back. Hold upper arms close to your ribs, elbows bent roughly 90°, upper arms parallel to your torso.
– Without moving the upper arms, extend the elbows to sweep the forearms backward. Think “drive the back of your hand toward the wall behind you.”
– Finish at full elbow extension without hyperextending; keep wrists neutral.
– Pause briefly to feel the triceps contract while keeping the torso still.
– Reverse under control by flexing the elbows until forearms return near vertical, avoiding shoulder protraction or shrugging.
– Keep movement smooth—no swinging, torso rocking, or lumbar extension.
– Exhale as you extend; inhale as you return.
– Option: perform one arm at a time, supporting your free hand on a bench or thigh to help maintain alignment.
Backhand Raise Tips
‘- Stand with feet hip‑width, knees soft, and hinge forward to about 45° while keeping a neutral spine and steady head/neck.
– Gently draw your shoulder blades down and back before starting and maintain that position.
– Keep your upper arms close to your ribs with elbows bent about 90°, upper arms parallel to your torso at the start.
– As you lift, keep your upper arms still and extend only at the elbows to move the forearms backward.
– Use the cue “drive the back of your hand toward the wall behind you” to guide the backward sweep.
– Finish each rep at full elbow extension without hyperextending.
– Keep your wrists neutral throughout the movement.
– Briefly pause at full extension to feel the triceps contract while keeping your torso completely still.
– Lower the dumbbells under control by flexing your elbows, avoiding shoulder protraction or shrugging.
– Perform each rep smoothly, avoiding swinging, torso rocking, or lumbar extension.
– Exhale as you extend your elbows; inhale as you return to the starting position.
– For the single‑arm option, support your free hand on a bench or thigh to help maintain alignment.
Backhand Raise Beginner Introduction
In the Backhand Raise (dumbbell triceps kickback), the arms perform a backward extension of the elbows while the rest of the body stays steady in a forward‑tilted position. This creates a focused, single‑joint arm movement that places most of the effort on the triceps at the back of the upper arms. Because the upper arms remain near the sides of the torso, the rear shoulders, rotator cuff, and muscles across the upper back contribute by holding the shoulder area steady as the weight moves.
The stance involves a hinge at the hips with a naturally aligned back, so the core and glutes play an important supporting role in holding posture. The motion itself is smooth and deliberate rather than explosive, emphasizing control over momentum. This style of dumbbell triceps work is often used to build assistance strength for presses and other pushing movements, while also reinforcing stable shoulder positioning. When the body position is well organized, the emphasis stays on the arms and the lower back experiences minimal strain, making the movement appropriate for a wide range of training levels.