The dumbbell W-press is a shoulder exercise performed with dumbbells, focusing on the deltoid muscles. It involves pressing the weights overhead from a 'W' position, engaging the shoulders, tricep, and chest.
Also Works
TricepsChest
How to Perform
1
Sit on a bench with a dumbbell in each hand, palms facing forward.
2
Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
3
Press the dumbbells upward until your arms are fully extended overhead.
4
Lower the dumbbells back to shoulder height.
5
Repeat for the desired number of repetitions.
Pro Tips
•Start with your arms in a W shape (elbows bent at roughly 90 degrees, forearms angled outward) before pressing overhead.
•Rotate your wrists slightly as you press so your palms face forward at the top, engaging all three deltoid heads through the range of motion.
•Squeeze your shoulder blades down and back at the starting position to protect the shoulder joint.
Common Mistakes
•Starting with the elbows too low or too far forward, losing the W position that gives this press its unique deltoid activation.
•Arching the lower back excessively at the top of the press instead of bracing the core to keep the torso upright.