ClapMove · clapmove.com
Exercise handout — move better, feel better.
Standing Dumbbell Press
Press dumbbells overhead while standing. Requires more core control than seated version.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Barbell, Kettlebells
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with feet shoulder-width apart
- Hold dumbbells at shoulder level
- Palms facing forward, core engaged
No image for this step. Follow the written instruction.
Step 1 of 5
Brace your core
No image for this step. Follow the written instruction.
Step 2 of 5
Press dumbbells straight up overhead
No image for this step. Follow the written instruction.
Step 3 of 5
Fully extend arms at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly to shoulders
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe out as you press
- Breathe in as you lower
Form Cues
- Keep core tight
- Don't arch back
- Press straight up
- Control the weight
Common Mistakes to Avoid
- Arching back
- Leaning back
- Not full extension
- Rushing the movement
Safety Information
Brace core to protect low back.
Progressions
Increase weight or try single arm
Regressions
Sit down or use lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.