How to Do Dumbbell Standing Behind Back Shoulders Press

Dumbbell Standing Behind Back Shoulders Press 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 Standing Behind Back Shoulders Press

  1. 01Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height with palms facing forward.
  2. 02Position the dumbbells slightly behind the plane of the ears, ensuring the elbows are flared out to the sides.
  3. 03Press the dumbbells vertically until the arms are fully locked out over the crown of the head.
  4. 04Lower the dumbbells slowly until they reach the level of the upper traps or ears.
  5. 05Exhale on the upward drive and inhale as you return the weights to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Standing Behind Back Shoulders Press

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

Do not allow the lower back to arch as the weights travel overhead; pull the ribcage down toward the pelvis to maintain a neutral spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Standing Behind Back Shoulders Press questions

What muscles does Dumbbell Standing Behind Back Shoulders Press work?

Dumbbell Standing Behind Back Shoulders Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Standing Behind Back Shoulders Press correctly?

Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height with palms facing forward. Position the dumbbells slightly behind the plane of the ears, ensuring the elbows are flared out to the sides. Press the dumbbells vertically until the arms are fully locked out over the crown of the head. Lower the dumbbells slowly until they reach the level of the upper traps or ears. Exhale on the upward drive and inhale as you return the weights to the starting position.

What is the A90 coach tip for Dumbbell Standing Behind Back Shoulders Press?

Do not allow the lower back to arch as the weights travel overhead; pull the ribcage down toward the pelvis to maintain a neutral spine.

Is Dumbbell Standing Behind Back Shoulders Press suitable for beginners?

Dumbbell Standing Behind Back Shoulders Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Standing Behind Back Shoulders Press?

Dumbbell Standing Behind Back Shoulders Press uses dumbbell.

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