How to do a Standing Dumbbell Shoulder Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Standing Dumbbell Shoulder Press
Instructions for Proper Form
Standing Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
- Position your feet shoulder-width apart with your knees slightly bent.
- Grasp a dumbbell in each hand and position the weights over your shoulders in a comfortable position.
- Engage your shoulders to press the weight over your head.
- Hold this position for a moment at the top of the movement.
- Slowly allow the weights to descend back to the starting position.
- Maintain good posture by keeping your core engaged to prevent hyperextending your lower back.
- You should feel this exercise in your shoulders.
Common Form Mistakes
Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Narrow Base
Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.
Weight & 1 Rep Max Calculator
Average Standing Dumbbell Shoulder Press standards by male, female, weight, age and height
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Alternative Exercises to Standing Dumbbell Shoulder Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 5,140 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Arnold Dumbbell Press
93.2 mSCORESWAPPED 1,847 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
3. Dumbbell Front Raise
98.6 mSCORESWAPPED 1,831 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Barbell Shoulder Press
97 mSCORESWAPPED 1,807 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
5. Cable Lateral Raise
97.7 mSCORESWAPPED 1,489 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
6. Machine Shoulder Press
92.5 mSCORESWAPPED 1,255 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
- Beginner
- Shoulders
- Shoulder Press Machine
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 1,199 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Cable Face Pull
96 mSCORESWAPPED 1,156 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 1,120 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 936 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.