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Dumbbell W Press
Dumbbell W press variation of overhead press targeting anterior and medial deltoids for shoulder strength and rotator cuff stability; performed seated or standing with neutral grip.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Traps
5/10Upper Traps
Chest
4/10Upper Chest
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on bench with back supported or stand tall, holding dumbbells at shoulder height with elbows bent and palms facing each other to form W shape.
- Brace core and keep back straight.
- Exhale as you press dumbbells upward and slightly outward toward overhead position.
- Maintain slight bend in elbows at top without locking out.
- Inhale and lower dumbbells slowly back to starting W position.
- Repeat for reps while controlling motion.
Coaching Tips
Form Cues
- Keep core braced
- Elbows track forward
- Avoid arching back
- Press through shoulders
- Control the descent
Breathing
Exhale during the press upward, inhale as you lower the weights.
Tempo
2-1-2
Range of Motion
From elbows at 90 degrees in W position to arms extended overhead with slight elbow bend, shoulders in full flexion.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute shoulder pain present
- Engage core to protect spine
- Warm up shoulders before performing
Spotting
Spotting not typically required; use power rack safeties if standing with heavy loads for added security.
Common Mistakes
- Using momentum to lift
- Locking elbows at top
- Arching lower back
- Flared elbows outward
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Thoracic mobility for neutral spine
Build Up First
- Master basic overhead press form
- Core stability competency
Also known as
W Press, Dumbbell Shoulder W Press
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