Standing Dumbbell Press
A standing overhead press with a dumbbell in each hand, pressed together directly above the head. It suits beginners wanting a straightforward two arm shoulder press without a bench.
How to do the standing dumbbell press
- Stand with your feet at shoulder width, holding a dumbbell in each hand at head height.
- Position your elbows out to the sides at roughly a right angle as your starting position.
- Press both dumbbells straight up together until your arms are fully extended overhead.
- Avoid leaning back or using your legs to help drive the weight up.
- Pause briefly at the top of the press.
- Lower the dumbbells slowly back down to the starting position and repeat.
Original library instructions (3 steps)
- 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.
Common mistakes
- Leaning backward to help press the weight; keep your torso upright and braced throughout.
- Using leg drive to launch the dumbbells up; keep this strict by pressing with the arms only.
- Rushing the lowering phase; control the dumbbells down instead of letting them drop to your shoulders.
- Flaring the elbows too far back; keep them roughly under the wrists throughout the press.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Brace your core before each rep to keep your lower back from arching under the overhead load.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing dumbbell press good for beginners?
Yes. Pressing two dumbbells together overhead is a simple pattern to learn, and using dumbbells instead of a bar makes the setup easy without a rack.
What muscles does the standing dumbbell press work?
It mainly trains the shoulders, with the triceps helping to extend the elbows and lock the arms out at the top.
