Standing Dumbbell Shoulder Press
Muscles worked: Front delts (assisted by side delts, triceps, traps, abs).
How to do it
- Stand tall with a dumbbell in each hand, feet about hip-width apart.
- Bring the bells to ear height, palms facing forward, elbows under the wrists.
- Brace your ribs down so you press without leaning back to cheat it.
- Press straight overhead to lockout without shrugging into your ears.
- Lower under control back to ear height.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Brace the ribs down - no leaning back to cheat the press
- Bells start at ear height, press to lockout without shrugging
Logging it
IronPack suggests working in the 6 to 10 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
Track the standing dumbbell shoulder press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.