Standing Dumbbell Shoulder Press

Explore standing dumbbell shoulder press in 3D. Focus: Anterior deltoid, Lateral deltoid, Triceps.

Dumbbells

Setup

Start with the weights near shoulder height. Brace the abdomen and keep ribs from flaring as you press overhead.

Exercise guide

  1. Controlled return

    Bend the elbows slowly and return the weight or handles while keeping shoulders and wrists stable.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Press smoothly along the shown path, extending the elbows without shrugging or lifting the hips.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.