Standing shoulder press with dumbbells

The starting position for standing shoulder presses with dumbbells is easy to comprehend. Position yourself with a hip-width stance and straighten your upper body. To protect the spine, slightly tilt your back backward. Depending on the variation, hold the dumbbells in both hands or one hand, opting for the hammer grip. At the beginning, the dumbbells are at head height, elbows are bent, and your gaze is forward.

Movement execution

The classic method is the standing shoulder press with dumbbells, which you perform bilaterally and simultaneously. Exhale as you press the dumbbells upward until your arms are nearly fully extended. Inhale as you return to the starting position.

Additionally, you can also perform the exercise bilaterally but alternately. Press the dumbbell on one side upward first, almost extending your arm. Then return to the starting position and repeat the movement on the other side.

Another option is the one-armed standing shoulder press with dumbbells. Take a dumbbell in one hand and focus on training one side. Your non-working hand can be positioned at the hip or behind your back. Press the dumbbell upward without momentum while exhaling. Inhale as you return to the starting position at head height. After reaching the desired number of repetitions, switch to the other side.

Stressed muscles and common mistakes

Additional information regarding the involved muscle groups and frequently made mistakes while sitting and pressing with dumbbells for the shoulders can be found on the Dumbbell Shoulder Press page.

Alternative variations to standing shoulder presses with dumbbells

To make your training more diverse, you can also resort to similar exercises or additional versions of seated dumbbell shoulder presses.