Back shoulder raise

With this exercise, you specifically strengthen the rear shoulders and upper back.

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Preparation

Secure the sled in the lower area. Then attach the handle strap and place the handlebar in both handle loops.

Starting Position

Position yourself hip-width apart with your back to the machine. Now grab the handlebar behind your buttocks. Make sure that the sled height is adjusted so that there is already some tension on the cable when standing with arms extended.

Execution

Now slowly bring your shoulders together and at the same time move your arms up along your body. Then lower your shoulders and arms again in a controlled manner.

Muscles Used

Shoulders

Neck

What makes this exercise particularly effective?

"Rear shoulder shrugs" (occasionally referred to as reverse shrugs) primarily target the muscles of the rear shoulder area and upper back—especially the posterior deltoid and upper trapezius. Since the bar is guided behind the body, the movement is executed in a way that engages the posterior shoulder muscles more effectively. This exercise promotes good posture, stability in the shoulder girdle, and reduces shortening tensile forces caused by frequent forward movements (e.g., sitting at a desk).

What effect does the exercise achieve?

Targeted strengthening of the rear shoulder and upper back muscles: By moving the load backward, the posterior deltoid, rhomboids, and upper trapezius are more intensely activated.
Improved shoulder stability and posture: Many everyday postures (hunched forward, shoulders rounded) weaken the rear shoulder and upper back. This exercise strengthens the opposing muscles and promotes better overall posture.
Reduction of tension and prevention of shoulder problems: Weak rear shoulder muscles can lead to imbalances that cause discomfort in the neck, shoulders, and upper back. Regular training helps prevent these issues.
Joint-friendly execution options: The exercise can be easily modified with moderate resistance, controlled tempo, and focus on proper technique, minimizing the risk of overload.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although rear deltoid raises are not part of the classic Big 5, this exercise effectively complements your training:

Complements pulling movements and supports pull-ups and rows: Strong rear shoulder muscles improve stability and efficiency during pulling exercises such as pull-ups or rowing movements.
Helps balance shoulder muscles: The basic exercises primarily target the front and lateral shoulder muscles (e.g., bench press, shoulder press). Rear shoulder raises provide a counterbalance, promoting muscular balance and injury prevention.
Transfer to everyday life and sports: Improved posture, reduced neck strain, and stronger shoulder support positively impact daily activities and athletic performance.