Description

The dumbbell W-press is a shoulder exercise that targets the deltoids, specifically the rear delts. It involves lifting dumbbells in a W motion to sculpt and strengthen the shoulders.

Starting Position

Sit on a bench with a dumbbell in each hand, palms facing in. Begin with the weights at shoulder height and elbows bent to form a W shape.

Technical Execution

Press the dumbbells overhead by extending your arms while keeping the elbows slightly bent. Lower the weights back down to the starting position in a controlled manner.

Range of Motion

Maintain a full range of motion by bringing the dumbbells overhead until the arms are straight without locking the elbows. Lower the weights back down until the elbows are at shoulder height.

Variations

Variations include performing the exercise standing or using a resistance band instead of dumbbells.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weights, and not maintaining proper shoulder alignment.

Practical Advice

Focus on engaging the rear delts throughout the movement, keep a stable core, and control the weights in both the upward and downward phases.

Additional Notes

This exercise helps improve shoulder stability and aesthetics, making it ideal for individuals looking to enhance their shoulder muscle definition.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

deltoids

Secondary Muscles