Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium tracks volume distinctively for the anterior deltoid to ensure this movement fits your weekly targets without pushing you past your Maximum Recoverable Volume. Since this is a standing variation requiring significant stability, the logic checks your 7-day workout history to avoid scheduling it immediately after heavy sessions that fatigue the core. Progression is managed by analyzing weight and RPE trends, ensuring load increases don't outpace your ability to stabilize the dumbbells.

Form Cues

Squeeze your glutes and brace your core tightly before starting.
Press the dumbbells directly overhead until arms are fully extended.
Keep your ribcage tucked down to maintain a neutral spine.
Control the weights slowly on the descent back to shoulder height.
Exhale forcefully as you drive the weight up.

Don't

Don't arch your lower back to push the weight up.
Don't use your legs to generate momentum (unless performing a push press).
Don't let your elbows flare out excessively wide.
Don't shrug your shoulders up toward your ears at the top.

Common Mistakes

Excessive lumbar arching
Using leg momentum
Shortening the range of motion
Flaring elbows too wide
Relaxing the core

Muscles Worked

This exercise primarily isolates the anterior deltoids to drive the weight overhead, with significant assistance from the lateral head of the triceps during the lockout phase. Because you are standing, your rectus abdominis, obliques, and glutes must work isometrically to stabilize the torso and protect the lower back.