Standing Dumbbell Press

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

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Alternating Kettlebell Press Kettlebell Double Kettlebell Jerk Kettlebell Double Kettlebell Push Press Kettlebell Kettlebell Arnold Press Kettlebell

Harder than the Standing Dumbbell Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Standing Dumbbell Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Standing Dumbbell Press work?

The Standing Dumbbell Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Standing Dumbbell Press?

Dumbbells. Without dumbbells, Handstand Push-Ups, Shoulder Press - With Bands, and Alternating Kettlebell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Standing Dumbbell Press suitable for beginners?

Yes, the Standing Dumbbell Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Standing Dumbbell Press go in a workout?

Early — the Standing Dumbbell Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell