---
title: "Dumbbell Standing Behind Back Shoulders Press"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand."
locale: en
slug: dumbbell-standing-behind-back-shoulders-press
url: "https://hi.fitness/exercises/dumbbell-standing-behind-back-shoulders-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Triceps"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/71afec79-dumbbell-standing-behind-back-shoulders-press.mp4"
updatedAt: 2026-09-13T18:54:58+00:00
---
# Dumbbell Standing Behind Back Shoulders Press

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

## How to do it

1. 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.
2. Press the dumbbells upward overhead by extending your arms fully.
3. Squeeze your shoulders at the top of the movement, ensuring your arms are fully extended and in line with your shoulders.
4. Lower the dumbbells back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Exhale as you press the dumbbells up and inhale as you lower them.
- Use a controlled motion to avoid using momentum to lift the weights.
- Keep your head and neck in a neutral position, looking straight ahead.

## Similar exercises

- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell
- [Barbell Behind Neck Push Press](https://hi.fitness/exercises/barbell-behind-neck-push-press) - Front delts · Barbell
- [Barbell Z Press](https://hi.fitness/exercises/barbell-z-press) - Front delts · Barbell
- [Barbell Behind the Back Push Press Single Arm Balance](https://hi.fitness/exercises/barbell-behind-the-back-push-press-single-arm-balance) - Front delts · Barbell
- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell