Standing Dumbbell Shoulder Press
Standing vertical dumbbell press, with more stability demand.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentDumbbells
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Shoulders
- Front delts
- Dumbbells
How to do the Standing Dumbbell Shoulder Press
4 steps, in the order you do them.
- Stand with your feet hip-width apart and bring the dumbbells to shoulder height, palms facing forward.
- Squeeze your glutes and abs so you don't arch your back.
- Press the dumbbells up until your arms are straight.
- Lower with control to your shoulders.
Common Standing Dumbbell Shoulder Press mistakes
What goes wrong most often when you do the Standing Dumbbell Shoulder Press, and how to fix it.
Your back arches and your chest points at the ceiling as you press.
Squeeze your glutes and abs and keep your ribs down for the whole press.
The dumbbells clank together at the top and your arms close in over your head.
Finish with the dumbbells over your shoulders, apart, without clanking them together.
Your legs push through the last reps.
Keep your knees still. If you need leg drive, it's a push press, not this exercise.
Alternatives to the Standing Dumbbell Shoulder Press
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
Dumbbell Lateral RaiseShoulders · Dumbbells
Smith Machine Shoulder PressShoulders · Machine and bench
Cable Lateral RaiseShoulders · Cable machine
Single Arm Landmine PressShoulders · Barbell
Frequently asked questions
What muscles does the Standing Dumbbell Shoulder Press work?
The Standing Dumbbell Shoulder Press works mainly the shoulders. It also works the front delts, the triceps, and the core.