- 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.
Posterior Deltoids (Rear Shoulders)
1 Day a Week to
3 Days a Week
Smith Machine, Flat Bench
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 Exhaling, raise the bar
up over your head until your arms are almost fully extended, keeping a slight bend in your elbows.
- 2 Inhale and slowly lower the
bar back to starting position.
- 3Repeat this exercise until you have completed all repetitions for the set.