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Shoulders · Barbell
Barbell Behind the Back Push Press Single Arm Balance
Barbell Behind the Back Push Press Single Arm Balance is an intermediate compound balance exercise that works the delts (shoulders), with the upper back and triceps assisting. It needs a barbell. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 3.7 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Balance
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius
- Triceps · Triceps Brachii
How to do Barbell Behind the Back Push Press Single Arm Balance
- Stand with your feet shoulder-width apart, holding a barbell with one hand behind your back. Your hand should be slightly wider than shoulder-width apart, with the barbell resting on your upper back and shoulder.
- Slightly bend your knees, preparing to use your legs to generate power.
- Push through your heels and extend your knees and hips explosively, pressing the barbell overhead with one arm until your arm is fully extended. Keep the bar slightly behind your head at the top of the movement.
- Slowly lower the barbell back to the starting position behind your shoulder with control. Repeat for the desired number of repetitions, then switch to the other arm.
Form tips
- Maintain balance by focusing on a fixed point in front of you and keeping your core engaged.
- Exhale forcefully as you press the barbell overhead and inhale as you bring it back down.
- Ensure a smooth and controlled descent to maintain proper form and prevent injury.
Barbell Behind the Back Push Press Single Arm Balance alternatives
More delts exercises
Barbell Behind the Back Push Press Single Arm Balance FAQ
What muscles does Barbell Behind the Back Push Press Single Arm Balance work?
Barbell Behind the Back Push Press Single Arm Balance mainly works the delts in the shoulders (Anterior Deltoids). The upper back and triceps work as secondary muscles.
What equipment do you need for Barbell Behind the Back Push Press Single Arm Balance?
You need a barbell.
How many sets and reps of Barbell Behind the Back Push Press Single Arm Balance should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Behind the Back Push Press Single Arm Balance good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Behind the Back Push Press Single Arm Balance burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Barbell Behind the Back Push Press Single Arm Balance?
Other exercises for the delts include Kettlebell Single Arm Clean and Press, Band Single Arm Overhead Press, Dumbbell Standing Behind Back Shoulders Press and Iso Lateral Shoulder Press Single Arm.
For developers
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