Dumbbell overhead press
Brace your abs, don't arch your back.
Muscles worked · Primary
Front deltsSide delts
Secondary
TricepsAbs
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Stand or sit with a dumbbell in each hand at shoulder height.
- Brace your abs and squeeze your glutes.
- Press the dumbbells overhead until your arms are almost straight.
- Lower with control back to shoulder height.
Common mistakes
- Arching your lower back.
- Using leg drive.
- Only lowering halfway.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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