Dumbbell W Press - An Unconventional Shoulder Press To Mix It Up

Dumbbell W Press – An Unconventional Shoulder Press To Mix It Up

Dumbbell W Press is a a not so well-known resistance training exercise to work your shoulders in a unique way. Would you like to be able to do this unique lift with great from to get stronger deltoids? You’ll want to try this how to tutorial so that can start today.

Dumbbell W Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell W Press Procedure

  • You will start out by picking up your dumbbells and raising them up to your shoulders like you are going to do a palm in press.
  • Now, begin with your elbows in front of you and press the dumbbells ups and to the outside making a “W” with your arms and head. Your will be rotating your arms out so that your elbows are out to the side.
  • Then bring the dumbbells back down to your shoulder and bring your elbows back in front of you.
  • Continue to do it again completing your preferred quantity of reps and sets.

Muscles Used

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


If you’d like to get the optimum benefits, you will want to abide by these straightforward tips. Similarly, in case you would like to prevent your self from getting injuries, you ought stick to these tips.

  • Change Your Training Sets Periodically With Varied Weight And Rep Combinations. Such as set of 5 of 5 for a week or two, then 3 sets of 8-20 reps for a few weeks.
  • To Improve Power And Speed, Bring Up The Velocity Of Your Movements. Continue to keep effective form or you might be more suboptimal to personal injury. You must reduce the weight to 50 to 60 percent of your single rep max weight when weightlifting for power. Additionally, you ought to now pause between every repetition.
  • You Should Make Sure That You Pencil In Recovery Days. When you still want to exercise, instead of recovery you can incorporate into your routine with cardio. Just understand to enable your muscles to repair, healing is when your muscles grow.
  • Always Incorporate Maximum Range Of Motion. By using full range of motion you can ensure that that you strain your total muscle and that you keep your flexibility.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to refrain from these fairly typical errors to build and maintain solid technique and continue to develop gains. At the same time, when you steer clear of these issues you will prevent the risk of having to deal with an injury.

  • Stop Cheating. In nearly all cases, cheating is utilizing momentum rather than the strength of your agonist (target) muscle tissue. Sometimes, a little bit cheating on your final rep can be good to overload your muscle, although not for more than a few reps.
  • You Must Not Speed Through Your Exercise Routine. When you speed through your exercise session you are inclined to have poor form and accidents.
  • It Is Best If You Don’t Pass-Up Your Cooldown. You could have extended recovery time and more soreness any time you ignore your cooldown.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell W Press Recap

You can finally have the ability to implement dumbbell w press optimally. Finally your next level is to execute dumbbell w press as a piece of a long term resistance training regime to build up your Deltoid.

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