Overhead press (dumbbells)

The dumbbell overhead press is a vertical press with a dumbbell in each hand. Because the arms move independently, you get a longer range and both sides have to do their own work.

You will press less total weight than with a barbell. That is the trade: less load, more range, and no way to hide a weak side.

Sets, reps and RIR

Single-joint work responds to reps and time under tension more than to heavy load.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

How to do it

1. Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward or slightly in.
2. Set the ribs down and squeeze the glutes if you are standing, so the lower back does not arch as the weight goes up.
3. Press up and slightly in, so the dumbbells travel towards each other without touching.
4. Finish with the arms straight and the dumbbells over the middle of your head, not in front of it.
5. Lower under control until the upper arms are about level with the shoulders, or a touch lower if the shoulder allows.

Common mistakes

Leaning back to finish the rep

Standing presses turn into incline presses when the weight gets heavy. If your ribs flare, sit down or drop the weight.

Pressing out and around

The dumbbells should move towards the midline, not in a wide arc. A wide path is harder on the shoulder and shorter on the delt.

Uneven arms

One side finishing first is information, not a rounding error. Let the weaker side set the load until it catches up.

Half reps at the bottom

Stopping at ear height keeps tension but skips the part where the delt is longest. Go to shoulder level at least.

How it differs from the neighbouring variants

The barbell overhead press lets you load more and is easier to progress in small steps, but it fixes both hands in one path. The machine shoulder press removes balance entirely, which makes it the better pick when you are pressing close to failure.

The Arnold press adds a rotation on the way up, which brings in more of the front delt and costs you load. It is a variation, not an upgrade.

What it suits

Dumbbell overhead press works as the first shoulder exercise, or as the main press on a day where the bar is not free. Six to twelve reps. Seated with back support if you want the delts to be the limit, standing if you want the whole body involved.

Muscles worked

Primary: Front delts.

Secondary: Side delts, Triceps, Rotator cuff.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Skulderpress (hantler)
• Svenska Axelpress (hantlar)
• Dansk Skulderpres (håndvægte)
• Deutsch Schulterdrücken (Kurzhanteln)
• Español Press de hombro (mancuernas)
• Italiano Lento avanti (manubri)
• Português Desenvolvimento (halteres)
• Русский Жим гантелей вверх
• Français Développé épaules (haltères)

Related shoulders exercises

• Overhead press (barbell)
• Seated overhead press (barbell)
• Push press
• Upright row (barbell)
• Landmine shoulder press
• Face pulls (cable)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.