Dumbbell W Press

Dumbbell W Press


This exercise involves holding a dumbbell in each hand and pressing them up into a W shape, with the elbows bent and the weights close to the shoulders. It primarily targets the shoulders and upper back muscles.

Muscle Group

Equipment Required

Dumbbell W Press Instructions

  1. Start by sitting on a bench with your back straight and your feet flat on the floor.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up above your head.
  3. Slowly lower the dumbbells down and out to the sides of your head, forming a “W” shape with your arms.
  4. Pause for a moment, then slowly raise the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell W Press Form & Visual

Dumbbell W Press

Dumbbell W Press Benefits

  • Targets the shoulders, specifically the anterior and medial deltoids
  • Improves shoulder stability and mobility
  • Engages the core muscles for added stability and balance
  • Can be done with light weights and low impact, making it a great exercise for beginners or those with shoulder injuries
  • Can be easily modified by adjusting the weight or the angle of the arms

Dumbbell W Press Muscles Worked

  • Deltoids (shoulders)
  • Triceps
  • Trapezius (upper back)
  • Rhomboids (upper back)
  • Rotator cuff muscles

Dumbbell W Press Variations & Alternatives