Standing Dumbbell Press

A beginner strength exercise for the shoulders and triceps, done with a dumbbell.

Movement guide

Standing Dumbbell Press

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusShoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Dumbbell Press demonstrated on the 3D figure

3D demoStanding Dumbbell PressBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Triceps.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Double kettlebell military press demonstrated on the 3D figure

3D demoDouble kettlebell military pressIntermediate · A kettlebell

Double kettlebell push press demonstrated on the 3D figure

3D demoDouble kettlebell push pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

Machine shoulder press demonstrated on the 3D figure

3D demoMachine shoulder pressBeginner · Strength machine

One-arm dumbbell shoulder press demonstrated on the 3D figure

3D demoOne-arm dumbbell shoulder pressIntermediate · A dumbbell

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Questions people ask

What muscles does the Standing Dumbbell Press work?

Mainly the shoulders, with help from the triceps.

What equipment do I need for the Standing Dumbbell Press?

A dumbbell.

Is the Standing Dumbbell Press good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating cable shoulder press.

How do I make the Standing Dumbbell Press harder?

Progress to the Alternating cable shoulder press, or add load, range or slower lowering once your form is solid.