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- Stretching Exercises
- Resistance Band Exercises
- Swiss Ball / Gym Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Dorsal Raise
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
- Erector spinae.
- Multifidus.
Alternative exercises
- Superman.
- Back extension resistance machine.
- Back extension with a swiss ball.
Related injuries
- Lower back pain.
