DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Stand with the feet hip-width apart and a dumbbell in each hand at shoulder height, palms facing forward or slightly turned in.
- 02
Brace the abs and glutes and press the dumbbells up to straight arms, finishing slightly behind the line of the head.
- 03
Lower under control back to shoulder height.
- 04
Avoid over-arching the lower back at any point; if the weight is too heavy, switch to a seated press or reduce the load.
Common mistakes
- Severe arching of the lower back.
- Pushing the chin and head forward as you press.
- Driving with the legs for momentum (turning it into a push press).
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceSeated Dumbbell Shoulder Press
Equipment needed: Dumbbell
When it applies: Use when no bench is available. Standing asks more of the core, so the load is usually a little lighter than seated. (AI-assisted translation, pending review)
- Instead of this exercise, doSeated Dumbbell Shoulder Press
Equipment needed: Dumbbell, Bench
When it applies: Use when the lower back needs support. A backrest lets you focus on the shoulders. (AI-assisted translation, pending review)
- This exercise can replaceStanding Barbell Overhead Press
Equipment needed: Dumbbell
When it applies: Use without a barbell or to let each side work on its own; the load bases differ, so weights are not compared directly. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.