SM Seated Behind Neck

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This is an excellent exercise for all-round shoulder development. Care should be taken to position your bench in the correct place, that will enable you to have a full range of movement, it would be wise to test the exercise without any weight on the bar, possible lowering the bench incline slightly, to enable you to lean back as you lower the weight to your front.

Smoothly lift the weight vertically, taking the weight directly above your shoulders with your arms and back kept straight.

Lean your head slightly forward, and lower down under control, taking the weight to the back of your head at ear level, taking care not to hit your neck.

You may decide to lift using a light weight when you first try this exercise, as the rearward lifting motion, is not as strong as that of your front shoulder press.

Avoid arching the spine, or driving up with your legs at the start of your lift, focus on the muscles you want to work, the shoulders.

Never over exert yourself with this exercise, as you don't want to be left in a situation whereby you can't lift the weight back over.

Repeat the process from your rear lift, taking the arms up straight again, then lean your head back as you lower the bar down towards your chest, repeating for desired amount of reps.

Having your arms with a wide grip will give the best range of movement, however you can perform with a shoulder or close grip hand position, however this will restrict your movement, and can cause you to strain your neck.