How to Do Dumbbell Standing Overhead Press

Dumbbell Standing Overhead Press is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Standing Overhead Press

  1. 01Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward.
  2. 02Press the dumbbells vertically until the elbows are fully locked out over the mid-foot.
  3. 03Inhale at the top and lower the weights back to the shoulders with the elbows slightly tucked inward.
  4. 04Maintain a neutral spine by keeping the ribs pulled down toward the hips throughout the set.
  5. 05Exhale as the weights pass the forehead during the ascent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Standing Overhead Press

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the glutes squeezed tight to prevent the pelvis from tilting forward as the dumbbells move overhead.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Standing Overhead Press questions

What muscles does Dumbbell Standing Overhead Press work?

Dumbbell Standing Overhead Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Standing Overhead Press correctly?

Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward. Press the dumbbells vertically until the elbows are fully locked out over the mid-foot. Inhale at the top and lower the weights back to the shoulders with the elbows slightly tucked inward. Maintain a neutral spine by keeping the ribs pulled down toward the hips throughout the set. Exhale as the weights pass the forehead during the ascent.

What is the A90 coach tip for Dumbbell Standing Overhead Press?

Keep the glutes squeezed tight to prevent the pelvis from tilting forward as the dumbbells move overhead.

Is Dumbbell Standing Overhead Press suitable for beginners?

Dumbbell Standing Overhead Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Standing Overhead Press?

Dumbbell Standing Overhead Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

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