Overhead Press - Standing (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
   • Ensure your palms are facing forward and your elbows are tucked close to your body.
2. Step 2Position Your Body
   • Engage your core and keep your back straight throughout the movement.
   • Stand tall with your chest up and shoulders back.
3. Step 3Lift the Dumbbells
   • Press the dumbbells overhead by extending your arms fully while keeping your elbows slightly in front of your body.
   • Make sure to keep your wrists straight and aligned with your forearms.
4. Step 4Hold the Position
   • At the top of the movement, pause for a moment to ensure stability.
   • Your arms should be fully extended, and the dumbbells should be directly above your shoulders.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to shoulder height, maintaining control throughout the movement.
   • Keep your elbows close to your body as you lower the weights.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your sides.
   • Stand tall and take a moment to regain your balance before moving on.