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Shoulders · Intermediate

Standing Dumbbell Shoulder Press

Standing free-weight shoulder press that requires arm-by-arm stability and a clean overhead path.

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Standing Dumbbell Shoulder Press demonstration

Exercise overview

Training details

ShouldersTriceps

Equipment

Dumbbell

Sets × reps

4 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet about hip width and hold a dumbbell at each shoulder.
  2. 02Brace your abdomen and glutes with your ribs stacked over your pelvis.
  3. 03Press both dumbbells overhead while keeping your forearms vertical.
  4. 04Finish with your arms nearly straight without leaning backward or shrugging excessively.
  5. 05Lower both dumbbells slowly to shoulder height and reset your brace.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Dumbbell Overhead PressEasier regressionDumbbell Seated Overhead PressRelated variationArnold PressRelated variationFilly PressRelated variationMedicine-Ball Overhead PressRelated variationBarbell Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-UpComparable substituteBand Curl to Press

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