Sit or stand holding a dumbbell in each hand, arms bent at shoulder height, forming a "W" shape with palms facing inward.
Execution
Press the dumbbells upward and outward into a wide "V" shape, pausing briefly at the top. Lower them back to the "W" position with control. Repeat.
Equipment required
Dumbbell
Target muscles
Shoulders
More Detailed Information
Dumbbell W Press
How to Do
Setup: Sit or stand with a dumbbell in each hand. Begin with your arms bent, elbows at shoulder height, and palms facing inwards. Your arms should form a "W" shape.
Starting Position: Keep your core engaged, back straight, and shoulders down.
Lift: Press the dumbbells upward and outward at an angle, keeping your elbows slightly bent. Your arms should extend to form a wide "V" shape at the top.
Top Position: Pause briefly at the top, ensuring the dumbbells do not touch.
Lower: Slowly lower the dumbbells back to the starting "W" position with control.
Repeat: Perform the desired number of repetitions.
Benefits
The Dumbbell W Press targets the deltoids, with a focus on the lateral and anterior heads, while also engaging stabilising muscles in the shoulders and upper back. The "W" motion increases the range of motion and promotes balanced shoulder development. This exercise also enhances shoulder stability, making it effective for injury prevention and improving overall shoulder strength.
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