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Standing Dumbbell Press

ShouldersDumbbellBeginnerCompound
Standing Dumbbell Press — start position
Start
Standing Dumbbell Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    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.

  2. 02

    Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.

  3. 03

    Pause, and slowly return the weight to the starting position.

In the app

Standing Dumbbell Press appears when you own dumbbells and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have dumbbells

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell
With cable

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