Dumbbell Overhead Standard
The standard dumbbell overhead press is a compound shoulder exercise targeting the deltoids. Pressing dumbbells overhead while standing builds shoulder strength and stability, with core engagement required to maintain an upright posture under load.
How to do it
- Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, palms facing forward.
- Brace your core and maintain an upright posture.
- Press the dumbbells upward 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 wrists stacked directly over your elbows.
- Brace your stomach as if expecting a gentle tap.
- Press the weights straight up without arching your lower back.
- Lower the dumbbells under control back to shoulder level.
Breathing: Inhale as you lower the dumbbells to your shoulders, and exhale steadily as you press them overhead.
Common mistakes
- Arching the lower back to help push the weight up, which places unnecessary strain on your spine.
- Flaring your elbows out too far to the sides, which can irritate the shoulder joints.
- Using momentum from your legs instead of pressing purely with your upper body.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop the exercise and choose a gentler pressing movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my palms face forward or inward during the press?
Start with palms facing forward or slightly inward depending on what feels most comfortable for your shoulders.
Why do I feel this in my lower back?
That usually happens if you arch your spine to push the weight up. Try lowering the weight and bracing your core tighter.
How often should I do overhead presses?
One to two times per week is plenty for most beginners to build strength without overloading the shoulders.