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Shoulders Exercise · Dumbbell

Dumbbell Standing Overhead Press exercise animation

Dumbbell Standing Overhead Press

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Pressing two dumbbells overhead from standing removes the fixed bar path of a barbell press, so the shoulders have to stabilize the weight through the entire rep rather than just push it. That makes it more demanding on shoulder control but often more forgiving on the joints than a barbell overhead press. Core bracing matters as much as shoulder strength once the weight gets heavy.

How to Do the Dumbbell Standing Overhead Press

  1. Take a shoulder-width stance, holding a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Drive the dumbbells straight upward until your arms lock out overhead.
  3. Hold briefly at the top, then lower the dumbbells back down slowly to shoulder level.
  4. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell Standing Overhead Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

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Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Standing Overhead Press work?
The Dumbbell Standing Overhead Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Dumbbell Standing Overhead Press?
The Dumbbell Standing Overhead Press is done with a dumbbell.
What's a good alternative to the Dumbbell Standing Overhead Press?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.