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Shoulders · Body Weight
Shoulder Extension
Shoulder Extension is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. 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
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius
How to do Shoulder Extension
- Stand upright with your feet shoulder-width apart and your arms straight by your sides.
- Slowly extend your arms straight forward, and up overhead, keeping them straight and parallel to each other .
- Hold the top position for a moment. Slowly lower your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you raise your arms overhead and inhaling as you lower them back down.
- Ensure your shoulders stay relaxed and away from your ears throughout the movement.
- Avoid using momentum to lift your arms; focus on using your shoulder muscles.
Shoulder Extension alternatives
More delts exercises
Shoulder Extension FAQ
What muscles does Shoulder Extension work?
Shoulder Extension mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Shoulder Extension?
None. Shoulder Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 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 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 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 Shoulder Extension?
Other exercises for the delts include Dumbbell Shoulder Extension, Kettlebell Shoulder Extension, Resistance Band Standing Single Arm Shoulder Extension and Resistance Band Shoulder Adduction.
For developers
Use 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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