Standing Dumbbell Press
Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires dumbbell and is best suited to beginner lifters.
Beginner level · Equipment: Dumbbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Triceps
How to perform Standing Dumbbell Press
- Step 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.
- Step 2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Step 3. Pause, and slowly return the weight to the starting position.
Sample sets & reps for Standing Dumbbell Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Back Flyes - With Bands — band
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