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Standing Dumbbell Press

Standing Dumbbell Press is a beginner compound dumbbell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Standing Dumbbell Press: starting position
Starting position
Standing Dumbbell Press: end position
End position

How to do the standing dumbbell press

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

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Standing Dumbbell Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the standing dumbbell press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of standing dumbbell press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the standing dumbbell press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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