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Shoulders · Dumbbell
Standing Shoulder Press Dumbbell
Standing Shoulder Press Dumbbell is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Standing Shoulder Press Dumbbell
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing forward and elbows pointing to the floor.
- Press both dumbbells overhead until your arms are fully extended, keeping your elbows slightly bent at the top.
- Slowly lower the dumbbells back to shoulder height with control, maintaining tension in your shoulders.
- Repeat the movement for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you press the dumbbells up and inhale as you lower them down.
- Focus on using your shoulder muscles to lift the weight, avoiding excessive strain on your neck.
- Keep your back straight and avoid arching your lower back during the press.
Standing Shoulder Press Dumbbell alternatives
More delts exercises
Standing Shoulder Press Dumbbell FAQ
What muscles does Standing Shoulder Press Dumbbell work?
Standing Shoulder Press Dumbbell mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Standing Shoulder Press Dumbbell?
You need a dumbbell.
How many sets and reps of Standing Shoulder Press Dumbbell should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Standing Shoulder Press Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Standing Shoulder Press Dumbbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Standing Shoulder Press Dumbbell?
Other exercises for the delts include Weighted Standing Shoulder Press With Plate, Barbell Standing Shoulder Press, Smith Machine Shoulder Press and Arnold Press Cable Resistance Band Standing.
For developers
Use Standing Shoulder Press Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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