EXERCISE PDF
Standing Dumbbell Shoulder Press
Stand steadily and press both dumbbells overhead from shoulder height. Control each weight without using leg drive.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Deltoids, mainly anterior and middle portions
Assisting & stabilizing muscles
- Triceps
- Serratus anterior and trapezius (scapular upward rotation)
- Rotator cuff (shoulder stability)
- Trunk and gluteal muscles (standing stability)
How to perform
- Plant the feet about shoulder-width apart with soft knees. Hold both dumbbells with closed grips at shoulder-to-ear height.
- Set the elbows slightly forward and stack the wrists over the forearms. Brace the abdomen and keep the ribs over the pelvis.
- Exhale and press smoothly overhead. Extend the elbows comfortably and control the weights above the shoulders.
- Inhale and lower slowly to the same shoulder-to-ear-height start. Maintain grip, wrist alignment and posture.
Cautions
- Do not snap the elbows straight or strike the dumbbells together.
- Start with a manageable load that permits a steady grip and posture. Stop for pain or instability.
- Use a comfortable range, set up safely and lower the weights under control when finished.