Shoulders · Dumbbell
Dumbbell Standing Overhead Press
How to do the dumbbell standing overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand with a dumbbell in each hand racked at shoulder height, elbows under your wrists and palms facing forward. Brace your core and press both dumbbells straight overhead until your arms are fully extended. Lower them back to your shoulders under control and repeat for reps.
- 1Feel your shoulders and triceps drive the dumbbells overhead
- 2Brace your core and glutes for a solid base
- 3Finish with the dumbbells stacked over your shoulders
Common mistakes
- Don't lean back or arch your lower back to press
- Avoid flaring your elbows wide or shrugging up
- Don't rush the press; keep it smooth and controlled
Muscles worked
The dumbbell standing overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the dumbbell standing 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.