Shoulders · Compound

Standing Dumbbell Shoulder Press

A standing dumbbell press that builds the shoulders while the trunk works to keep you steady.

MAIN MUSCLE
Front delts
ALSO WORKS
Side delts, Triceps, Core
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with feet hip-width apart and bring the dumbbells to shoulder height, elbows slightly in front of the body.

  2. Brace your abs and squeeze your glutes.

  3. Press the dumbbells straight up until the arms are locked out over the shoulders.

  4. Lower them under control to shoulder height and repeat.

COMMON MISTAKES

  • Leaning back and arching the lower back; keep the ribs down and the glutes tight.
  • Using the legs to bounce the weight up; keep the knees still and lower the load if you need the push.

TIPS

  • Finish each rep with the upper arms close to your ears and the weights stacked over the shoulders.

QUESTIONS

Which muscles does Standing Dumbbell Shoulder Press work?

The main muscle is Front delts. It also works Side delts, Triceps, Core.

How many reps should I do?

FORGE suggests 8-12 reps for Standing Dumbbell Shoulder Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Standing Dumbbell Shoulder Press?

These train the same muscles: Seated Dumbbell Shoulder Press, Overhead Press.