Dumbbell Overhead Press Version 1
The dumbbell overhead press version 1 is a seated shoulder exercise targeting the deltoids. Pressing dumbbells overhead from shoulder height builds shoulder strength and size, with secondary activation of the triceps and traps.
How to do it
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder height, palms facing forward.
- Keep your feet flat on the floor and your back pressed against the pad.
- Press the dumbbells upward and slightly inward until your arms are fully extended overhead.
- Pause briefly at the top, then slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly pressed against the bench support.
- Hold the dumbbells at shoulder height with palms facing forward.
- Press the weights upward and slightly inward overhead.
- Lower the dumbbells slowly back to starting height.
Breathing: Exhale as you press the dumbbells overhead, and inhale as you lower them back to shoulder height.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on your spine instead of targeting the shoulders.
- Using momentum to swing the weights up, reducing the work done by your deltoids.
- Losing control on the way down, which can compromise shoulder joint stability.
Muscles worked
Primary: delts. Secondary: triceps, traps, upper arms.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder pain, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my palms face forward or inward during the press?
For this version, keep your palms facing forward to properly target the front and side deltoids.
What should I do if my shoulders feel uncomfortable?
Reduce the weight or lower the dumbbells only to the point where your elbows are at a comfortable 90-degree angle.
How often can I do the dumbbell overhead press?
Two times per week is a great starting frequency to allow your shoulder muscles adequate time to recover and grow.