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Shoulders · Dumbbell
Dumbbell Standing Behind Back Shoulders Press
Dumbbell Standing Behind Back Shoulders Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Latissimus Dorsi
How to do Dumbbell Standing Behind Back Shoulders Press
- 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.
- Press the dumbbells upward overhead by extending your arms fully.
- Squeeze your shoulders at the top of the movement, ensuring your arms are fully extended and in line with your shoulders.
- 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.
Dumbbell Standing Behind Back Shoulders Press alternatives
More delts exercises
Dumbbell Standing Behind Back Shoulders Press FAQ
What muscles does Dumbbell Standing Behind Back Shoulders Press work?
Dumbbell Standing Behind Back Shoulders Press mainly works the delts in the shoulders (Anterior Deltoids, Trapezius and Rhomboids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Standing Behind Back Shoulders Press?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Behind Back Shoulders Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Behind Back Shoulders Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Standing Behind Back Shoulders Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Behind Back Shoulders Press?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Barbell Standing Military Press, Behind Neck Press Resistance Band Cable and Barbell Standing Shoulder Press.
For developers
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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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