Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Triceps
Target Muscle Group
Shoulders
Standing Neutral Grip Dumbbell Shoulder Press Overview
The standing neutral grip dumbbell shoulder press is a variation of the seated neutral grip dumbbell shoulder press and is an exercise used to strengthen the muscles of the shoulders.
The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.
Utilizing dumbbells as opposed to performing with a barbell will allow the individual to strengthen each side of the muscle equally. Using a neutral grip can be beneficial to alleviate shoulder and elbow pain many experience while pressing.
The exercise can be included in shoulder workouts, push workouts, upper body workouts, and full body workouts.
Standing Neutral Grip Dumbbell Shoulder Press Instructions
- Grab a pair of dumbbells with a neutral grip and assume a shoulder-width stance.
- Raise the dumbbells to around shoulder height while maintaining a neutral grip. This is the starting position.
- Slowly press the dumbbells overhead by extending the elbows and contracting the deltoids.
- Once your arms are fully extended, begin lowering the dumbbells back down to the starting position.
- Repeat this movement for the desired amount of reps.
Standing Neutral Grip Dumbbell Shoulder Press Tips
- Always use a full range of motion and control the dumbbell throughout the set.
- As you press the dumbbell overhead, exhale and drive the bicep to the ear.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- If you have lower back problems, the seated neutral grip dumbbell shoulder press may be a better version to try.
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