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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Upper back Triceps
- Equipment
- Dumbbells
Dumbbell Standing Behind Back Shoulders Press
4 steps Updated 29/08/2026
Dumbbell Standing Behind Back Shoulders Press is a free weights exercise targeting Shoulders (Anterior Deltoids), Upper Back (Trapezius, Rhomboids) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your hands should be at a level behind your neck with your palms facing forward and elbows bent.
- Press the dumbbells upward overhead by extending your arms fully.
- Squeeze your shoulders at the top of the movement, ensuring your arms are fully extended and in line with your shoulders.
- Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Dumbbell Standing Behind Back Shoulders Press
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