PlanWorkouts

Exercise 0426 · REF A6wtbuL

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. 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.

Muscles Worked

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

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

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.