Back Raise Hands Lifted

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The Back raise hands lifted workout primarily engages the Lower Back using bodyweight exercises.

It strengthens the Lower Back without overstating its effect on secondary muscles.

Stand with your feet shoulder-width apart, keeping your back straight and your core engaged.
Extend your arms straight in front of you, parallel to the ground, with your palms facing down.
Inhale deeply, then exhale as you slowly lift your arms up and back, squeezing your shoulder blades together.
Pause for a moment at the top of the movement, feeling the contraction in your upper back muscles.
Inhale as you slowly lower your arms back to the starting position, maintaining control throughout the movement.

Start by lying face down on a mat or bench, with your hands by your sides and palms facing down.
Engage your core and squeeze your glutes as you lift your upper body off the ground, keeping your lower body and legs relaxed.
Focus on using your lower back muscles to lift your upper body, rather than relying on your arms or shoulders.
Keep your neck in a neutral position, avoiding any strain or tension by looking straight ahead or slightly down.
As you lift your hands off the ground, imagine squeezing your shoulder blades together, engaging your upper back muscles.
Hold the lifted position for a few seconds, focusing on the contraction in your lower back, before slowly lowering back down.
Repeat the exercise for a desired number of repetitions, gradually increasing the difficulty by adding weights or holding a dumbbell.