Standing Dumbbell Press

Also called standing dumbbell shoulder press, standing db press and dumbbell overhead press.

Works

Shoulders, plus triceps

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.

1. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
2. Pause, and slowly return the weight to the starting position.

Cues

• Dumbbells at head height.
• Squeeze glutes, ribs down.
• Press straight up together.
• Lower slowly, no leg drive.

Common mistakes

• Arching the low back.
• Dumbbells drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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