Dumbbell Standing Behind-Back Shoulder Press
Strengthen your shoulders with the Dumbbell Behind-Back Shoulder Press. A great exercise for building upper body strength and stability.
The Dumbbell Standing Behind-Back Shoulder Press is a compound exercise that mainly works the chest and triceps, with help from the back and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Behind-Back Shoulder Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Front Shoulder (anterior deltoid)
Dumbbell Standing Behind-Back Shoulder Press Variations and Alternatives
How to do the Dumbbell Standing Behind-Back Shoulder Press
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Begin by positioning the dumbbells just behind your head with elbows bent and palms facing forward.
Engage your core and keep your back straight throughout the movement.
Press the dumbbells upward until your arms are fully extended above your head.
Slowly lower the dumbbells back down to the starting position just behind your head.
Perform the desired number of repetitions, ensuring you maintain control of the dumbbells at all times.
Make sure to breathe out as you press the weights up and breathe in as you lower them down.
Note: It is important to use a weight that allows you to perform the exercise with proper form to avoid injury. If you are new to this exercise, start with lighter weights to master the movement before increasing the weight.
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Dumbbell Standing Behind-Back Shoulder Press FAQs
What muscles does the Dumbbell Standing Behind-Back Shoulder Press work?
The Dumbbell Standing Behind-Back Shoulder Press mainly works the chest and triceps, with help from the back and shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Standing Behind-Back Shoulder Press?
Dumbbells.
Is the Dumbbell Standing Behind-Back Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Standing Behind-Back Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Behind-Back Shoulder Press variations and alternatives?
Similar exercises include the Overhead Back-Kick Press, Barbell Behind-Back Push-Press, Barbell Overhead Press and Barbell Standing Wide Military-Press.
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