Standing Dumbbell Goblet Press
Classic compound squat that builds lower-body strength while the front-loaded weight reinforces upright posture
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Shoulders. Secondary: triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 5 sets × 10-15 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Stand with feet shoulder-width apart holding a dumbbell vertically at your chest
- Step 2: Brace your core and sit your hips back and down into a squat
- Step 3: Lower until your thighs are parallel to the floor
- Step 4: Drive through your heels to stand back up
- Step 5: Squeeze your glutes at the top and repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Classic compound squat that builds lower-body strength while the front-loaded weight reinforces upright posture
Common mistakes
Letting the knees cave inward or the heels rise off the floor
Make it harder
Increase the dumbbell weight or add a pause at the bottom
Make it easier
Reduce squat depth or use a lighter dumbbell
Breathing
Inhale descending, exhale driving back up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Single Arm Plate High Pull
Beginner · 3 sets × 12 repsFrom Front and From Back Dumbbell Lateral Raise
Beginner · 4 sets × 10-12 repsSingle Arm Weight High Pull
Intermediate · 3 sets × 10-12 each armStationary Lunge Water Bottle Reverse Fly
Intermediate · 4 sets × 10-12 each sideDumbbell Lateral Raise to Shoulder Press for Toning
Intermediate · 3 sets × 10-12 repsHigh Pull to Push Out with One Bumper Plate
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.