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Intermediate
Barbell Behind the Back Push Press Single Arm Balance
4 steps Updated 29/08/2026
Barbell Behind the Back Push Press Single Arm Balance is a free weights exercise targeting Shoulders (Anterior Deltoids) using Barbell.
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How to perform it
- Stand with your feet shoulder-width apart, holding a barbell with one hand behind your back. Your hand should be slightly wider than shoulder-width apart, with the barbell resting on your upper back and shoulder.
- Slightly bend your knees, preparing to use your legs to generate power.
- Push through your heels and extend your knees and hips explosively, pressing the barbell overhead with one arm until your arm is fully extended. Keep the bar slightly behind your head at the top of the movement.
- Slowly lower the barbell back to the starting position behind your shoulder with control. Repeat for the desired number of repetitions, then switch to the other arm.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Barbell Behind the Back Push Press Single Arm Balance
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