Standing Dumbbell Shoulder Press
Also called dumbbell overhead press
Works Front Delts, Side Delts, with help from Triceps, Upper Chest, Core.
Set up
How to set up for the Standing Dumbbell Shoulder Press
- Stand tall with a dumbbell in each hand at shoulder height, palms forward.
Do the rep
How to do a Standing Dumbbell Shoulder Press with good form
- Brace your stomach and press the dumbbells straight overhead.
- Lower slowly back to chin height.
Common mistakes
Standing Dumbbell Shoulder Press form mistakes to avoid
- Leaning back to push.
- Flaring ribs.
- Going too heavy too soon.
Quick cue
Ribs down, press straight up, lower to chin height.
Not sure what weight to start with?
Gyde picks your first Standing Dumbbell Shoulder Press weight and adjusts it after every session.
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Standing Dumbbell Shoulder Press alternatives that work the same muscles
See all Standing Dumbbell Shoulder Press alternatives →Questions
Standing Dumbbell Shoulder Press FAQ
What muscles does the Standing Dumbbell Shoulder Press work?
Mainly your front delts and side delts, with help from your triceps, upper chest and core.
How many sets and reps of Standing Dumbbell Shoulder Press should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Standing Dumbbell Shoulder Press?
Around 6 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Standing Dumbbell Shoulder Press at home?
Yes, all you need is a pair of dumbbells. No bench required.
Is the Standing Dumbbell Shoulder Press good for beginners?
Yes, with good form. If you've got sore shoulders, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other front delts and side delts exercises
Your Gyde sets your Standing Dumbbell Shoulder Press weight and reps, and adjusts them after every session.
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