Shoulders · Dumbbell
Dumbbell Overhead Press
How to do the dumbbell 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
- Vertical Press
- Mechanic
- Compound
See it in motion
How to do it
Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Press dumbbells overhead until arms are fully extended. Lower back to shoulders and repeat.
- 1Feel your shoulders and triceps pressing the dumbbells straight up
- 2Keep your core and glutes engaged to stabilize
- 3Press through the full range and squeeze at the top without locking elbows harshly
Common mistakes
- Avoid flaring your ribs or arching your back; keep your torso neutral
- Don't let your wrists bend backward; keep them stacked over your elbows
- Avoid shrugging your shoulders up; keep them down
Muscles worked
The dumbbell 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 overhead press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the barbell overhead press
- How to do the cable face pull
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
Last reviewed April 2026.