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Shoulders · Dumbbell
Dumbbell Standing Overhead Press
Dumbbell Standing Overhead Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
How to do Dumbbell Standing Overhead Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height to your sides, with your palms facing forward and elbows bent.
- Press the dumbbells overhead by extending your arms fully without locking your elbows.
- Lower the dumbbells back to shoulder height in a controlled motion.
- Repeat for the desired number of repetitions.
Form tips
- Avoid locking your elbows at the top of the movement.
- Breathe out as you press the dumbbells up and inhale as you lower them.
- Ensure your wrists remain straight and aligned with your forearms.
Dumbbell Standing Overhead Press alternatives
More delts exercises
Dumbbell Standing Overhead Press FAQ
What muscles does Dumbbell Standing Overhead Press work?
Dumbbell Standing Overhead Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps work as secondary muscles.
What equipment do you need for Dumbbell Standing Overhead Press?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Overhead Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Standing Overhead Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Standing Overhead Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Standing Overhead Press?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Landmine Overhead Press, Barbell Seated Overhead Press and Barbell Standing Shoulder Press.
For developers
Use Dumbbell Standing Overhead Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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