Shoulders
The main muscle group listed for this exercise.
Exercise guide
Standing Dumbbell Press
Standing Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Standing Dumbbell Press also involves arms.
Strength
Movement pattern: press. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Standing Dumbbell Press
- 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.
- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
- Pause, and slowly return the weight to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Seated Dumbbell Press
Seated Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Alternating Dumbbell Press
Standing Alternating Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseStanding Palm-In One-Arm Dumbbell Press
Standing Palm-In One-Arm Dumbbell Press is a beginner-friendly shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner-friendly shoulder exercise performed with a barbell. It also involves the back and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Standing Dumbbell Press.
What muscles does Standing Dumbbell Press work?
Standing Dumbbell Press primarily trains the shoulders and also involves the arms.
Is Standing Dumbbell Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Standing Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.