Dumbbell overhead press
- Muscle group
- Shoulders
- Equipment
- Dumbbell
- Primary muscles
- Front delts, Side delts
- Secondary muscles
- Triceps
- Stand tall, holding a dumbbell in each hand at shoulder height. Rotate your wrists so your palms face forward.
- Engage your core and press the dumbbells straight overhead until your arms are fully extended.
- Slowly lower the dumbbells with control back down to shoulder height.
Tips
- Keep your torso upright throughout the press rather than leaning back to help the dumbbells clear your head.
- Press the dumbbells in a path that brings them together slightly at the top so they finish directly above your shoulders.
- Lower the dumbbells at a controlled pace, taking roughly the same amount of time as the press, so the weight does not drop freely.
Common mistakes
- Arching the lower back as the dumbbells are pressed overhead, causing the torso to tilt backward instead of staying upright.
- Flaring the elbows out wide and behind the torso at the start position rather than keeping them in front of or directly below the dumbbells.
- Pressing the dumbbells forward in an arc rather than straight overhead, so the arms finish in front of the head instead of above it.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
