Dumbbell Standing Behind Back Shoulders Press

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Anterior Deltoids, Trapezius, Rhomboids

Secondary muscles

Triceps Brachii, Latissimus Dorsi

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your hands should be at a level behind your neck with your palms facing forward and elbows bent.
2. Press the dumbbells upward overhead by extending your arms fully.
3. Squeeze your shoulders at the top of the movement, ensuring your arms are fully extended and in line with your shoulders.
4. Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Exhale as you press the dumbbells up and inhale as you lower them.
• Use a controlled motion to avoid using momentum to lift the weights.
• Keep your head and neck in a neutral position, looking straight ahead.