Standing dumbbell press: How to Do It, Muscles Worked

Step by step

Stand with feet shoulder width apart, dumbbells at shoulder height.
Brace your abs and press both dumbbells straight up.
Lower slowly back to shoulder height.

What you should feel

Your shoulders and triceps pushing, with your core keeping you steady; your lower back and neck should not strain.

Common mistake

Using your legs or leaning back to push; keep your knees still and ribs down, or lower the weight.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Landmine pressFront shoulders, Chest

Overhead pressFront shoulders, Side shoulders

Machine shoulder pressFront shoulders, Side shoulders

Plate-loaded shoulder pressFront shoulders, Side shoulders

Smith machine shoulder pressFront shoulders, Side shoulders

Seated cable shoulder pressFront shoulders, Side shoulders

Questions

What muscles does the standing dumbbell press work?

Standing dumbbell press mainly works your front shoulders and side shoulders. It also helps your triceps and abs.

Can I do the standing dumbbell press at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the standing dumbbell press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Standing dumbbell press