Which muscles does the standing shoulder press (dumbbell) work?

The standing shoulder press (dumbbell) mainly works your shoulders and front delts. It also involves your triceps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the standing shoulder press (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Standing Shoulder Press (Dumbbell): how to do it and muscles worked

The standing shoulder press (dumbbell) mainly works your shoulders and front delts, with help from your triceps and abs. You need dumbbells.

Muscles worked

Main

Helping

How to do the standing shoulder press (dumbbell)

1
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Brace your abs and squeeze your glutes.
2
Press both dumbbells overhead until your arms are almost straight. Keep your ribs down and do not lean back.
3
Lower back to shoulder height with control. Exhale as you press and inhale as you lower.

Form tip: Standing makes your core work hard, so avoid leaning back; if you do, drop the weight or sit down.

Common questions

Which muscles does the standing shoulder press (dumbbell) work?: The standing shoulder press (dumbbell) mainly works your shoulders and front delts. It also involves your triceps and abs.
What equipment do I need for the standing shoulder press (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the standing shoulder press (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.