Bodyweight Rear Delt And Back Raise

Bodyweight Rear Delt And Back Raise Exercise Description

The Bodyweight Rear Delt and Back Raise is a prone, no-equipment drill that targets the posterior shoulder and upper–mid back while coordinating a small, controlled spinal extension. You’ll horizontally abduct the shoulders (arms in a “T” with thumbs up) as you gently lift the chest, emphasizing scapular retraction and depression with a neutral neck. Primary contributors include the posterior deltoids, middle and lower trapezius, rhomboids, and spinal erectors; the glutes and deep abdominal wall assist by stabilizing the pelvis and trunk. The pattern blends a rear-delt raise with thoracic extension, prioritizing motion from the mid‑upper back rather than the low back. Keep the range modest and the movement smooth to maintain alignment and precise scapular control.

Muscle Groups: Back, Delts, Shoulders, Traps
Target Muscles: Deltoid - Posterior, Longissimus, Trapezius - Middle Fibers
Assisting Muscles: Rhomboid Major, Trapezius - Lower Fibers
Stabilizing Muscles: Gluteus Maximus, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Lower Back, Mid Back, Shoulders
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Scapular Retractors, Shoulder Extensors, Spinal Extensors
Joint Involvement: Multi-joint
Muscle Location: Lower Back, Mid Traps, Rear Shoulder
Movement Direction: Other
Muscle Position: Posterior
Gender: Female

How To Do The Bodyweight Rear Delt And Back Raise Exercise

‘- Lie prone on a mat; legs long, feet relaxed. Rest your forehead on a folded towel.
– Reach arms straight out to shoulder height (T‑shape), thumbs pointing up (external rotation).
– Lightly brace the abdomen, engage the glutes, and keep a neutral pelvis. Tuck the chin so the gaze stays down.
– Set the shoulders: draw the shoulder blades down and together without shrugging.
– Exhale and raise both arms a few inches, elbows softly straight, thumbs up.
– Simultaneously lift the chest slightly by extending through the upper/mid back; keep the neck long and ribs controlled.
– Pause briefly, maintaining shoulder blades down and back and space between shoulders and ears.
– Lower the arms and torso under control to the mat.
– Keep the motion small and smooth; stop before any lumbar arching, rib flaring, or neck craning.

Bodyweight Rear Delt And Back Raise Tips

‘- Rest your forehead on a folded towel to help maintain a neutral neck and gaze down.
– Lightly brace your abdomen and engage your glutes to keep the pelvis neutral throughout the movement.
– Before lifting, draw your shoulder blades down and together and keep them from shrugging up toward your ears.
– Keep your arms straight out at shoulder height in a “T” with thumbs pointing up as you raise and lower.
– Raise the arms only a few inches with elbows softly straight, focusing on scapular retraction and depression.
– As you lift, extend gently through the upper/mid back to slightly raise the chest, avoiding movement from the low back.
– Keep your chin tucked and neck long so your gaze stays down even at the top of the lift.
– Use a small, smooth range of motion and stop if you notice lumbar arching, rib flaring, or neck craning.
– Pause briefly at the top while maintaining shoulder blades down and back and space between your shoulders and ears.
– Lower your arms and torso back to the mat under control rather than dropping them.

Bodyweight Rear Delt And Back Raise Beginner Introduction

The Bodyweight Rear Delt and Back Raise is a lying, bodyweight exercise centered on the rear shoulders and the upper to mid-back. The movement blends an arm action similar to a rear shoulder raise with a gentle lift of the chest from the middle of the spine. Arms extend out at shoulder level with thumbs pointing upward while the chest hovers lightly off the mat, creating a “T” shape through the upper body. This pattern encourages the shoulder blades to glide slightly inward and downward as the neck remains in a natural, lengthened line with the rest of the spine.

Throughout the motion, the muscles of the upper and mid-back share the workload with the back of the shoulders, while the glutes and deep abs contribute by steadying the pelvis and torso. The extension through the spine stays subtle and centered higher in the back rather than collapsing into a big arch in the lower back. The overall feel is controlled and precise, highlighting smooth, small‑range movement and refined shoulder-blade mechanics rather than big, dramatic lifting.