Dumbbell Seated W Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly on the floor for stability.
2. Hold a dumbbell in each hand at shoulder height with a neutral or slightly flared grip.
3. Position your elbows slightly below and out from your shoulders, creating a 'W' shape with your arms and torso.
4. Engage your core and pull your shoulder blades back and down against your ribcage.

How to do it

1. Exhale as you press the dumbbells upward and slightly outward in a subtle arc, following the line of your upper arms.
2. Extend your arms fully overhead without locking your elbows, keeping the weights spaced apart at the top.
3. Inhale as you slowly lower the dumbbells back to the starting 'W' position over a 2-3 second count.
4. Stop the descent once your elbows are just below shoulder level to maintain constant tension on the deltoids.

Form checklist

• Maintain a neutral spine and avoid excessively arching your lower back to move the weight.
• Keep your wrists stacked directly over your elbows throughout the entire range of motion.
• Ensure your elbows stay in the frontal plane, not drifting too far forward or backward.
• Keep your head still and neck relaxed; do not jut your chin forward as you press.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing the dumbbells away from your midline rather than just straight up.
• Pause for one second at the bottom of the rep in the 'W' position to eliminate momentum and maximize mechanical tension.

Make it harder

• Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension.
• Execute the press while hovering your feet slightly off the floor to significantly increase the core stability demand.

Frequently asked

What muscles does the dumbbell seated w press work?

The dumbbell seated w press primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated w press?

The dumbbell seated w press uses dumbbell.

Is the dumbbell seated w press good for beginners?

The dumbbell seated w press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps