How to do the Dumbbell Standing Shoulder Press
Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
Pause, and slowly return the weight to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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