Standing Dumbbell Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Dumbbell
Emphasis Compound
Type Push

Standing Dumbbell Shoulder Press Instructions

  • Stand in a strong, athletic posture:
    • Chest up with your shoulders back.
    • Knees slightly flexed.
    • Core braced with a neutral spine.
  • Lift the dumbbells to shoulder height.  
  • Your triceps are parallel to the floor at the start of the movement. Your forearms and wrists remain vertical from start-to-finish.
    • They should never be lower than this at any point during the exercise.
    • Your wrists never "roll" back.
  • With your palm facing forward, press the dumbbells overhead until the arms are extended.
    • Visualize bringing your armpit forward as you complete the movement.
    • Your delts and triceps are handling the load while your core is braced.
  • Your arms will finish fully extended overhead.
  • Lower the dumbbells back to the starting level..


  • Don't lose your strong posture as you fatigue.
  • Your low back should not be arched when you press. 
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