Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Kettlebell
Dumbbell Strict Press — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The dumbbell strict press moves two independent loads from shoulder height to full overhead lockout without help from the legs. It develops shoulder and triceps strength while demanding enough trunk control to keep the ribs stacked over the pelvis. Compared with a barbell, dumbbells allow each arm to find a comfortable path and expose left-to-right differences, but they also require more stability. “Strict” means the knees and hips stay extended: if the legs dip, the exercise has become a push press. Use a load that lets the forearms remain vertical and the finish stay balanced over the middle of the foot.
Quick answer
Dumbbell Strict Press is best used when the workout goal matches its main demand: kettlebell capacity, clean mechanics, and scalable intensity.
Curated demonstration
Watch Dumbbell Strict Press Technique
Dumbbell Strict Press by Marcus Filly. This direct demonstration was reviewed on 2026-08-06.
Watch the demonstration ↗Muscles Worked
DeltoidsTricepsUpper chestCore
Equipment
Dumbbells
Best For, Avoid If, and Scaling
| Best for | Kettlebell WODs, skill practice, and athletes who can keep dumbbell strict press mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use one dumbbell held with both hands, press one arm at a time, or perform a half-kneeling single-arm press. |
How to Do the Dumbbell Strict Press
1
Stand with feet about hip-width apart and bring both dumbbells to the shoulders with a neutral or slightly forward-facing grip.
2
Brace the abdomen and glutes so the ribs stay stacked over the pelvis.
3
Start with wrists over elbows and the forearms close to vertical.
4
Press both dumbbells upward without bending the knees or leaning backward.
5
Finish with straight arms, active shoulders, and the weights balanced over the mid-foot.
6
Lower under control to the same stable shoulder position before repeating.
Common Mistakes
✕
Turning the rep into a push press by dipping the knees or driving with the hips.
✕
Leaning back and flaring the ribs to move a weight that is too heavy.
✕
Allowing the elbows to drift far behind the wrists at the start.
✕
Finishing with the dumbbells in front of the body instead of stacked overhead.
Coaching Tips
✓
Squeeze the glutes before each rep and keep the belt-buckle area facing forward.
✓
Press up and slightly inward while giving the head room to return between the arms.
✓
A neutral grip is often the simplest starting position for comfortable shoulder mechanics.
✓
If one arm stalls, reduce the load rather than twisting the torso to finish it.
Scaling Options
Easier / Beginner
Use one dumbbell held with both hands, press one arm at a time, or perform a half-kneeling single-arm press.
Harder / Advanced
Add a slow eccentric, pause at shoulder height, or use alternating presses without trunk rotation.
Related WODs
Use Dumbbell Strict Press in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What makes a dumbbell press strict?
The legs do not contribute. The knees and hips remain extended while the shoulders and arms move the dumbbells from the rack position to overhead lockout. Any intentional dip and drive changes it into a push press.
Should I use a neutral or palms-forward grip?
Both can work. A neutral or slightly turned grip often makes it easier to keep the wrists over the elbows. Choose the grip that allows a stable, pain-free path rather than forcing a fixed angle.
Why does my lower back arch during strict presses?
The load may be too heavy, or the trunk and glutes may not be maintaining a stacked position. Reduce the weight, brace before pressing, and finish over the mid-foot without pushing the ribs forward.
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