Standing Dumbbell Shoulder Press.

Make every rep count.

1. 01

   Stand tall with feet about shoulder-width apart, core braced and glutes lightly squeezed.

2. 02

   Curl/clean the dumbbells up to shoulder height with elbows slightly in front of your body. Rotate your hands so palms face forward—this is your start.

3. 03

   Take a deep breath, then press the dumbbells straight up until your arms are fully extended overhead. Keep your ribs down and avoid leaning back.

4. 04

   At the top, your biceps should finish near your ears; don’t shrug excessively.

5. 05

   Lower the weights slowly and under control back to about 90° at the elbows (or slightly lower if comfortable) while keeping wrists stacked over elbows.

6. 06

   Repeat for your target reps, maintaining a steady tempo and stable posture throughout.