The standing dumbbell press is an overhead press with no support: each arm carries its own weight and your core has to keep you balanced.
1Starting positionStart2End positionFinish
Setup
Stand with your feet hip-width and the dumbbells at your shoulders, palms forward or facing each other. Squeeze your glutes and abs, ribs down. Press up and slightly in until your arms are straight overhead.
Execution
Stand with your feet shoulder-width apart, raise the dumbbells to your shoulders, elbows out at about 90° — starting position.
Press the dumbbells straight up overhead without swinging your body.
Pause, then lower them back down slowly.
Common mistakes
Arching your lower back to finish — ribs down, abs and glutes tight.
Dipping with your legs — that's a push press; knees stay still.
Only lowering to your ears — bring them down to shoulder level.
Dumbbells drifting wide at the top — keep them over your shoulders.
Alternatives
Equipment taken or the movement doesn't suit you — try Standing Barbell Overhead Press, Seated Dumbbell Shoulder Press, Arnold Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
