Dumbbell Standing Overhead Press
Also known as: standing dumbbell overhead press
Chasing round, durable shoulder caps? Dumbbell Standing Overhead Press uses independent dumbbell loading to get there.
How to do Dumbbell Standing Overhead Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
- Repeat for the desired number of repetitions.
Dumbbell Standing Overhead Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Standing Overhead Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Standing Overhead Press
Swap Dumbbell Standing Overhead Press For
Dumbbell Standing Overhead Press — Frequently Asked Questions
How do you do the Dumbbell Standing Overhead Press?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward. Press the dumbbells upward until your arms are fully extended overhead. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Standing Overhead Press work?
The Dumbbell Standing Overhead Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Standing Overhead Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Standing Overhead Press good for beginners?
Yes. The Dumbbell Standing Overhead Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Standing Overhead Press?
Try the Cable Forward Raise, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Standing Overhead Press the same as the standing dumbbell overhead press?
Yes. The Dumbbell Standing Overhead Press is also commonly called the standing dumbbell overhead press. Different gyms and training programs label it differently, but "standing dumbbell overhead press" refer to this same movement.
