Shoulders
Dumbbell W Press
The Dumbbell W Press is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: lower traps 22%, mid traps 21% and rotator cuff 16%.
Also known as: w press
How to do it
- Sit on an upright bench with a light dumbbell in each hand, back against the pad.
- Hold the dumbbells at shoulder height with the elbows bent and tucked down and back, palms facing forward, arms in a W.
- Press the dumbbells up and slightly out until the arms are nearly straight in a Y.
- Lower slowly back to the W, pulling the elbows down and back.
- Squeeze the shoulder blades together at the bottom of each rep.
Tips
- The work is in pulling down into the W, not in the press.
- Keep the back of the head and upper back against the pad.
- Keep the forearms vertical in the W position.
Common mistakes
- Letting the elbows drift forward in front of the body.
- Arching the lower back off the pad.
- Using weights heavy enough to turn it into a shoulder press.
Muscles worked by the Dumbbell W Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bent elbows add external rotation. Pressing out of the W adds lateral delt. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.
Dumbbell W Press alternatives
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Frequently asked questions
What muscles does the Dumbbell W Press work?
Mainly the lower traps and mid traps. The rotator cuff, rear delts, side delts and rhomboids assist.
Is the Dumbbell W Press good for beginners?
The Dumbbell W Press is rated intermediate. If you are new, learn the Prone W Raise first and build up from there.
What is a good alternative to the Dumbbell W Press?
For example the Cable W Raise, TRX W Fly and Prone W Raise. They train mostly the same muscles, some with different equipment.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)
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