Behind the Back Arm Toner with Weight Plate
Behind-the-back plate movement that tones the arms and rear shoulders.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: shoulders & triceps. Secondary: rear delts, upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Hold a weight plate behind the back with both hands.
- Lift or extend the plate in the prescribed toning pattern.
- Squeeze the shoulders and triceps at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Weight Plate
Coaching tips
Benefits
Behind-the-back plate movement that tones the arms and rear shoulders.
Common mistakes
Avoid swinging the plate or arching the lower back.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or reduce the range.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
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Beginner · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.