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Standing Dumbbell Shoulder Press E-mail

The Standing Dumbbell Shoulder Press is a great exercise for building the shoulders. The Standing Dumbbell Shoustanding-dumbbell-presslder Press is such a great shoulder exercise because by using dumbbells you get a full range of motion that targets the front and medial (middle) head of the deltoid (shoulder).It is a very effective shoulder building exercise.

Muscles Worked when Performing the Standing Dumbbell Press


Target Muscles
  • Deltoid, Anterior


  • Deltoid, Lateral
  • Supraspinatus
  • Triceps Brachii
  • Trapezius, Middle
  • Trapezius, Lower
  • Serratus Anterior, Inferior Digitations
  • Pectoralis Major, Clavicular

Dynamic Stabilizers

  • Triceps, Long Head
  • Biceps Brachii


  • Trapezius, Upper
  • Levator Scapulae


  1. Hold one dumbbell in each hand at shoulder height using a pronated grip, with the elbows pointed downward and to the sides. In this ready position, inhale.
  2. Exhale as you drive both dumbbells overhead until the elbows are fully extended. Keep the head upright and in a neutral position. At no time should you bend it forward.
  3. Slowly lower the dumbbells to the starting position while inhaling.
  • Repeat.
Common Errors when Performing the Standing Dumbbell Press

The following errors are potentially dangerous and can result in injury. Avoid them at all costs.

  • Not wearing a lifting belt. You can pull ligaments and hurt your back.
  • Poor Form..
Possible Injuries when Performing the Standing Dumbbell Press

Incorrect form may lead to multiple types of injuries including:

  • torn ligaments/tendons in shoulders.
  • back injuries.
Standing Dumbbell PressVariations 

The dumbbell overhead press has several variations. All of these exercises can be performed either seated or standing. With seated exercises you will be able to handle more weight if you lean back against a pad. With a standing or seated unsupported press you'll need more muscles for stabilization, and the extra work will demand lighter weights. Try these variations of the dumbbell overhead press.

  • Alternating unilateral ' Set up like a bilateral, except that you raise and lower one dumbbell, then the other.
  • Unilateral ' Do all of your reps on one arm, then the other.
  • Top hold ' Extend both dumbbells overhead. Hold one there while you bring one down and then back up. Hold that dumbbell overhead while you bring the other down and then up.

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways.

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