Dumbbell Behind Neck Press

Lateral shoulder

Coach's Tips

It's a workout that can strengthen the back and side shoulder muscles using dumbbells!

How to

Starting Position

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand. 2. Bring the dumbbells up to shoulder height with your palms facing each other. 3. Slowly lower the dumbbells behind your head, keeping your arms close to your ears.


1. Inhale as you press the dumbbells up, extending your arms until they are fully extended. 2. Exhale as you slowly lower the dumbbells back down to the starting position. 3. Repeat the motion for the desired number of repetitions.

Breathing Technique

1. Inhale as you press the dumbbells up and exhale as you lower them back down. 2. Focus on taking deep breaths and exhaling fully.


1. Ensure that your elbows stay in line with your ears throughout the entire exercise. 2. Do not bring the dumbbells too far behind your head as this can cause neck strain. 3. Avoid jerking movements and maintain control throughout the entire movement.

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