How to do a Standing Dumbbell Shoulder Press

Authored by Fitbod

About Standing Dumbbell Shoulder Press

Sets Logged
799,515
Popularity Rank
93rd
Difficulty
Intermediate
Shoulders Strength
86 mSCORE 30th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Position your feet shoulder-width apart with your knees slightly bent.
  2. Grasp a dumbbell in each hand and position the weights over your shoulders in a comfortable position.
  3. Engage your shoulders to press the weight over your head.
  4. Hold this position for a moment at the top of the movement.
  5. Slowly allow the weights to descend back to the starting position.
  6. Maintain good posture by keeping your core engaged to prevent hyperextending your lower back.
  7. You should feel this exercise in your shoulders.

Common 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.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    12.5
    lbs
    15
    lbs

Enter your stats to calculate your Reps & Weight