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Standing Dumbbell Shoulder Press

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Dumbbell strength training offers added benefits over machines. The use of weights while sitting or standing requires strength in your legs and core to maintain balance throughout the exercise. The standing dumbbell shoulder press is great for focusing on the core of the deltoids, especially ifthe exercise is performed in conjunction with seated lateral raises. This exercise also strengthens the middle and the front of your shoulders, as well as the upper and middle back and abdominals.

Muscles worked
Shoulders (deltoids)

Starting Position
Stand with your feet shoulder-width apart, pointing forward. Keep your head and back straight, knees slightly bent and the core of your body tight, while relaxing your chest. This keeps the focus on your shoulder muscles while you lift (see Photo 1).


  1. After your body is in proper alignment, hold the dumbbells with your palms facing each other and shoulder-width part (see Photo 2).
  2. Extend your arms by straightening your elbows directly over your head to full flexion of your shoulder muscle. Keep your elbows slightly bent at the top of the movement to avoid locking your joints (see Photo 3).Without stopping, and while maintaining the flexion in your deltoids, keep your arms wide and slowly bring the weights down until your arms are bent at nearly 90 degrees (see Photo 4).
About Mike Clausen: Clausen is the founder and co-owner of Diakadi Body Personal Training and Wellness Center, which was voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Calusen is both A.C.E.- and N.A.S.M.-certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.