Dorsal Raise

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The dorsal raise is a form of back extension exercise which works the extensor muscles on either side of the spine.

Teaching points

  • Lay on your front with your arms bent and fingers on your temples.  
  • Slowly lift your chest and stomach off the floor, keeping the hips and legs still.  
  • Hold for 2-3 seconds before slowly lowering the upper body back to the floor.  
  • Movement should be coming from your lower back only.

Variations & progressions

  • Extend your arms out in front of you to add extra weight to lift.  

Muscles worked

Alternative exercises

Related injuries