Shoulders exercise

Shoulder Pin Press

How to do the Shoulder Pin Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Adjust the safety pins to shoulder height while standing. Set the bar on the pins, load the desired weight, and stand directly beneath the bar with a shoulder width stance. Place your hands at (or just outside of) shoulder width with a pronated grip. Inhale, brace your abs, tuck…
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Illustration showing the Shoulder Pin Press
Targets

Muscles worked

Shoulders muscle Shoulders Primary Triceps muscle Triceps Secondary Trapezius muscle Trapezius Secondary
Gear

Equipment

Barbell Barbell Vertical bench Vertical bench
Technique

How to do the Shoulder Pin Press

  1. 1 Adjust the safety pins to shoulder height while standing.
  2. 2 Set the bar on the pins, load the desired weight, and stand directly beneath the bar with a shoulder width stance.
  3. 3 Place your hands at (or just outside of) shoulder width with a pronated grip.
  4. 4 Inhale, brace your abs, tuck your chin, and push the bar into the rack as press overhead to lockout.
  5. 5 Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to the pins.
  6. 6 Repeat for the desired number of repetitions.