Dumbbell W-press
Dumbbell W-press trades complexity for overhead strength that holds up, and it works well after overhead pressing.
How to do Dumbbell W-press
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
Dumbbell W-press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell W-press Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell W-press
Swap Dumbbell W-press For
Dumbbell W-press — Frequently Asked Questions
How do you do the Dumbbell W-press?
Sit on a bench with a dumbbell in each hand, palms facing forward. Raise the dumbbells to shoulder height, elbows bent and palms facing forward. Press the dumbbells upward until your arms are fully extended overhead. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell W-press work?
The Dumbbell W-press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell W-press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell W-press good for beginners?
Yes. The Dumbbell W-press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell W-press?
Try the Band Front Lateral Raise, Cable Lateral Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
