At a glance
- Main muscle
- Shoulders
- Also works
- Triceps and core
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2 kg
How to do it
- Brace your glutes and abs.
- Press the dumbbells from shoulder height straight up.
- Don’t lean back.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Works well at home without a bench, but standing your torso limits how much you can press; seated or machine is more stable. Hence B.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Machine Shoulder Press · Machine · rating A
- Arnold Press · Dumbbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the standing dumbbell shoulder press.
Let Mitta set the weight.
Mitta plans the standing dumbbell shoulder press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
standing dumbbell shoulder press
What muscles does the standing dumbbell shoulder press work?
The standing dumbbell shoulder press mainly trains your shoulders. Your triceps and core help.
How many reps of the standing dumbbell shoulder press should I do?
Mitta plans the standing dumbbell shoulder press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the standing dumbbell shoulder press?
Good alternatives that train the same muscle are the seated dumbbell shoulder press, machine shoulder press and Arnold press.
Is the standing dumbbell shoulder press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the standing dumbbell shoulder press have rating B?
Works well at home without a bench, but standing your torso limits how much you can press; seated or machine is more stable. Hence B.