Shoulders · Dumbbell
Dumbbell March on Spot Overhead Press
How to do the dumbbell march on spot overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand holding a dumbbell at each shoulder with your elbows under your wrists. March in place by driving one knee up at a time while you press both dumbbells overhead, then lower them back to your shoulders as you keep marching.
- 1Feel your shoulders and triceps press overhead while your core stays
- 2braced
- 3Drive each knee up to hip height and keep your balance over the standing leg
- 4Keep your ribs down so the press comes from your shoulders, not your back
Common mistakes
- Do not arch your lower back as you press overhead
- Avoid flaring your elbows wide or shrugging toward your ears
- Do not let the march turn sloppy; stay tall and controlled
Muscles worked
The dumbbell march on spot overhead press mainly works the front delts, triceps, and side delts, with the hip flexors, forearms, upper chest, upper traps, upper abs, lower abs, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- Hip FlexorsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
- CalvesMinor
Kovo programs the dumbbell march on spot overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.