Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateCompoundMachine
Smith Behind Neck Press
Delts · Shoulders
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height of the smith machine so that the bar is at shoulder level.
- 2
Stand with your feet shoulder-width apart and your knees slightly bent.
- 3
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4
Lift the bar off the rack and step back, maintaining a stable stance.
- 5
Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- 6
Press the bar up overhead until your arms are fully extended.
- 7
Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
triceps
Secondary
tricepsupper back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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