Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound strength exercise that targets the shoulders and triceps while requiring full-body stability. By performing the press while standing, you engage your core and glutes to maintain a neutral spine, making it a functional movement for upper body power.
Because standing presses place high demands on both shoulder stabilizers and the anterior deltoid, Iridium checks your rolling 7-day pushing volume to ensure this muscle group is below its Maximum Recoverable Volume.
Form Cues
- Squeeze your glutes and brace your core tight before starting.
- Press the weights vertically until your arms are fully extended overhead.
- Keep your elbows slightly forward of your shoulders, not flared completely out.
- Control the descent slowly back to ear level.
- Don't arch your lower back to help push the weight up.
- Don't use your legs to generate momentum unless intended.
- Don't shrug your shoulders up toward your ears at the top of the movement.
- Don't let your wrists bend backward excessively under the weight.
Common Mistakes
- Hyperextending the lower back
- Flaring elbows out too wide
- Cutting the range of motion short
- Using leg drive (bouncing)
Muscles Worked
This exercise primarily targets the anterior (front) deltoids to build shoulder size and strength, while the triceps work heavily to extend the elbows at the top. Because you are standing, your abdominal muscles, obliques, and glutes must contract isometrically to stabilize your spine and pelvis against the overhead load.
Primary
Secondary
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