How to Do Dumbbell Shoulder Extension

Dumbbell Shoulder Extension is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Shoulder Extension

  1. 01Stand tall with feet hip-width apart and hold a pair of dumbbells at your sides with a neutral grip.
  2. 02Keep the elbows locked straight and retract the shoulder blades slightly.
  3. 03Exhale and lift the dumbbells backward as far as range of motion allows without tilting the chest.
  4. 04Pause for one second at the peak of the contraction while squeezing the rear delts.
  5. 05Return the dumbbells to the starting position beside the thighs and repeat.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Shoulder Extension

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a neutral spine and avoid leaning the torso forward as the dumbbells move behind the hips.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Shoulder Extension questions

What muscles does Dumbbell Shoulder Extension work?

Dumbbell Shoulder Extension is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Shoulder Extension correctly?

Stand tall with feet hip-width apart and hold a pair of dumbbells at your sides with a neutral grip. Keep the elbows locked straight and retract the shoulder blades slightly. Exhale and lift the dumbbells backward as far as range of motion allows without tilting the chest. Pause for one second at the peak of the contraction while squeezing the rear delts. Return the dumbbells to the starting position beside the thighs and repeat.

What is the A90 coach tip for Dumbbell Shoulder Extension?

Maintain a neutral spine and avoid leaning the torso forward as the dumbbells move behind the hips.

Is Dumbbell Shoulder Extension suitable for beginners?

Dumbbell Shoulder Extension is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Shoulder Extension?

Dumbbell Shoulder Extension uses dumbbell.

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