Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Standing Dublin Press Instructions

  1. Set up for the dublin press by grabbing a pair of dumbbells and standing with your feet around shoulder width apart.
  2. Raise the dumbbells to shoulder height on each side, and twist your wrists so that your palms are facing forward.
  3. Your back should be straight and there should be a slight bend in your knees. This is the starting position for the exercise.
  4. Keeping your eyes facing forwards, slowly raise the dumbbells above your head and slightly outward until your arms are almost fully extended.
  5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.
  6. Repeat this movement for desired reps.

Exercise Tips:

  1. This exercise varies slightly from the shoulder press in the angle that you push the weight. Focus on keeping the weights out away from your body rather than pushing them straight above your head.
  2. Focus on using correct form at first. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
  3. Always use the longest range of motion possible and control the dumbbells throughout the set.
  4. This exercise can be performed while sitting on a bench with a back rest - especially ideal for those with lower back problems.