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Standing Weighted Shoulder Extension, Weighted Bar Behind the Back

IntermediateStrengthTier T3

You stand tall holding a weighted bar horizontally behind your hips in both hands with straight elbows. You draw your shoulder blades together and lift the bar away from your body, then lower it.

Targets: Shoulder

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall on a flat floor with your feet about hip-width apart and your head level. Hold a plain weighted bar horizontally behind your glutes in both hands, palms facing forward toward your body, with your hands wider than your shoulders.
  • Straighten both elbows fully and let the bar hang just behind your buttocks before the first lift. Keep your chest up and your ribs down and do not lean forward.
  1. A woman standing tall in profile with both arms straight down behind her, holding a weighted bar just behind her buttocks in both hands.

    Step 1 of 3

    Stand tall and hold a weighted bar behind your glutes with both hands, palms facing forward and both elbows straight. Start with as wide a grip as you need.

  2. The same woman standing tall in profile with both straight arms swung back so the weighted bar is held clear of her buttocks.

    Step 2 of 3

    Keep your body fully upright, draw your shoulder blades together and lift the bar up behind you with straight elbows. Then lower it back to the start.

  3. A woman standing tall in profile with both arms straight down behind her, holding a weighted bar just behind her buttocks in both hands.

    Step 3 of 3

    Stand tall and hold a weighted bar behind your glutes with both hands, palms facing forward and both elbows straight. Start with as wide a grip as you need.

Breathing

  • Breathe normally.

Safety Information

If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.