At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Overhead push |
| Primary muscle | Front Deltoids |
| Also works | Traps, Triceps |
The movement, step by step.
- Stand with feet hip-width apart and dumbbells at the shoulders, using a comfortable grip.
- Press overhead without bending the knees or leaning the trunk backward.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the ribs stacked over the pelvis.
- Press without reaching the head forward.
Common mistakes
- Arching the lower back to finish the press.
- Forcing a painful overhead range.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Overhead Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell- Overhead Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.