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Shoulders · Dumbbell
Dumbbell W Press
Dumbbell W Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and upper back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
How to do Dumbbell W Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your elbows at 90 degrees to bring the dumbbells up to shoulder height, with palms facing forward. Elbows should be pointing out and lower than shoulder level.
- Raise the dumbbells upward, in an arc motion, until both dumbbells are above your head.
- Slowly lower the dumbbells back down to the starting position, keeping your elbows bent at 90 degrees.
- Repeat the exercise for the desired number of repetitions.
Form tips
- Ensure your movements are controlled and avoid using momentum.
- Exhale as you press the dumbbells upward and inhale as you lower them back down.
- Keep your wrists straight and aligned with your forearms throughout the exercise.
Dumbbell W Press alternatives
More delts exercises
Dumbbell W Press FAQ
What muscles does Dumbbell W Press work?
Dumbbell W Press mainly works the delts in the shoulders (Anterior Deltoids). The triceps and upper back work as secondary muscles.
What equipment do you need for Dumbbell W Press?
You need a dumbbell.
How many sets and reps of Dumbbell W Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell W Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell W Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell W Press?
Other exercises for the delts include Kettlebell Strict Press, Barbell Press Under, Smith Machine Shoulder Press and Barbell Z Press.
For developers
Use Dumbbell W Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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