Major Muscles Worked:


Set Up:

  1. Stand with your feet closer than hip width apart. Feet should be parallel to eachother.
  2. Hold one dumbbell in each hand by your sides.
  3. Chest is up, shoulders are back.

The Movement:

  1. Start by hinging at the hips. Lower your upper body to about a 45 degree angle.
  2. Keep your core engaged to support your lower back.
    Your back should stay flat. DO NOT ROUND YOUR BACK!
  3. With your palms facing each other, slightly bend your elbows.
    Relax your shoulders down away from your ears.
  4. Keeping the bend in your arms the same, arc your elbows out and up so that you’re lifting the weights towards the ceiling.
    Keep your torso stationary in the hinged position.
  5. at the top of the motion, slightly rotate your hands back so that your pinky fingers are closer to the ceiling than your thumbs.
  6. Reverse the motion, and lower the weights with control.

Specific Cues:

  • You may feel some fatigue in your lower back. Keep your core engaged to support your lower back.
  • Do not round your back.
  • You may feel tension in your hamstrings – this is okay. It means that your back is flat.
  • Choose a weight appropriate for the rear raise movement.