Smith Machine Behind The Head Deltoids Presses

Exercise Tips

  • Do not lock your arms
  • Keep your back upright

Smith Machine Behind The Head Deltoids Presses

This exercise targets the back of your shoulders and provides a low cardio benefit.

Muscle Group

Posterior Deltoids (Rear Shoulders)


1 Day a Week to
3 Days a Week


Smith Machine, Flat Bench

Cardiovascular Benefit


Muscle Group: Posterior Deltoids (Rear Shoulders)

Equipment: Smith Machine, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Shoulders

Starting Position: Position a flat bench below the barbell of the Smith Machine and sit on the bench with the bar positioned just behind your head. Reach behind the bar and hold it with your palms facing forward, hands slightly wider than shoulder width apart.

  1. 1 Exhaling, raise the bar
    up over your head until your arms are almost fully extended, keeping a slight bend in your elbows.
  2. 2 Inhale and slowly lower the
    bar back to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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