The dumbbell standing overhead press is a compound exercise targeting the deltoids, performed by pressing dumbbells overhead from shoulder height while standing.
Also Works
TricepsUpper Back
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
2
Press the dumbbells upward until your arms are fully extended overhead.
3
Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
4
Repeat for the desired number of repetitions.
Pro Tips
•Start with dumbbells at shoulder height, palms facing forward, and press straight overhead to full lockout.
•Brace your core and squeeze your glutes to create a stable base and prevent excessive back arching.
•Lower the dumbbells under control back to shoulder height, touching the dumbbells to the tops of your shoulders before each press.
Common Mistakes
•Arching the lower back to assist the press, which puts the lumbar spine at risk under load.
•Pressing the dumbbells forward instead of straight up, which reduces efficiency and loads the front delts more than necessary.
•Not using full range of motion by stopping short of lockout or not lowering to shoulder level.