How to do the Dumbbell W-press
Dumbbell W-press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Chest.
Dumbbell W-press demonstration · © GymiaFit
Dumbbell W-press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Chest
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell W-press step by step
- 1Sit on a bench with a dumbbell in each hand, palms facing forward.
- 2Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- 3Press the dumbbells upward until your arms are fully extended overhead.
- 4Lower the dumbbells back to shoulder height.
- 5Repeat for the desired number of repetitions.
Dumbbell W-press — questions
What muscles does the Dumbbell W-press work?
The Dumbbell W-press primarily targets the Delts. It also recruits the Triceps, Chest as secondary movers.
What equipment do I need for the Dumbbell W-press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell W-press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell W-press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell W-press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.