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Shoulders · Dumbbell
Dumbbell Shoulder Extension
Dumbbell Shoulder Extension is an intermediate isolation strength exercise that works the delts (shoulders), with the triceps, upper back and core assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius, Rhomboids
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Dumbbell Shoulder Extension
- Stand with your feet shoulder width apart and hold a dumbbell in each hand using a neutral grip. Bend your knees slightly and hinge forward until your torso is nearly parallel to the floor, allowing your arms to hang below your shoulders.
- Keep your elbows slightly bent and raise both dumbbells backward by extending your arms behind your hips.
- Pause briefly at the top and squeeze the backs of your shoulders while keeping your torso still.
- Slowly lower the dumbbells until they hang below your shoulders, then repeat for the desired number of repetitions.
Form tips
- Keep the bend in your elbows fixed without turning the exercise into a row.
- Move your arms backward from your shoulders rather than swinging the dumbbells.
- Keep your torso still and avoid rising as you lift the weights.
- Exhale as you raise the dumbbells and inhale as you lower them.
Dumbbell Shoulder Extension alternatives
More delts exercises
Dumbbell Shoulder Extension FAQ
What muscles does Dumbbell Shoulder Extension work?
Dumbbell Shoulder Extension mainly works the delts in the shoulders (Posterior Deltoids, Latissimus Dorsi and Teres Major). The triceps, upper back, core and lower back work as secondary muscles.
What equipment do you need for Dumbbell Shoulder Extension?
You need a dumbbell.
How many sets and reps of Dumbbell Shoulder Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Shoulder Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Shoulder Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Shoulder Extension?
Other exercises for the delts include Kettlebell Shoulder Extension, Shoulder Extension, Resistance Band Standing Single Arm Shoulder Extension and Shoulder Abduction.
For developers
Use Dumbbell Shoulder Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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