Dumbbell W Press
Description
The dumbbell W-press starts with dumbbells in a "W" shape at the shoulders (elbows at 90 degrees, palms forward, pulled back) and presses them overhead while maintaining the W pattern. It emphasizes the rear delts, mid traps, and posture muscles.
Equipment Required
Dumbbell W Press Instructions
- Stand tall with a light dumbbell in each hand.
- Bring dumbbells to shoulder height with elbows at 90 degrees. Arms form a W shape — elbows wide, palms facing forward.
- Pull your shoulder blades together. Chest up.
- Press the dumbbells up slightly and slightly out to the sides.
- Lock out overhead with arms nearly straight.
- Lower back to the W position under control.
- Maintain scapular retraction throughout.
- Use light weight. Aim for 12 to 15 reps.
Dumbbell W Press Form & Visual
Dumbbell W Press Benefits
- Emphasizes rear delts and posture muscles
- Builds scapular retraction strength
- Excellent posture exercise
- Combines raise with press
- Useful shoulder warm-up or accessory
- Builds full shoulder girdle strength
Dumbbell W Press Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Lateral deltoid
- Triceps brachii
Dumbbell W Press Variations & Alternatives
- DB Arnold Press
- DB Cuban Press
- DB Standing Overhead Press
- Y-Press
- DB Upright Row to Press
