Shoulders · Dumbbell
Dumbbell Seated W Press
How to do the dumbbell seated w press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit upright on a bench with a dumbbell in each hand at shoulder height, elbows bent and tucked so your arms form a W. Press the dumbbells up and slightly together overhead, then lower back to the W position, keeping your elbows down and your shoulder blades set.
- 1The front and side delts driving the dumbbells overhead
- 2Shoulder blades set down and back through the press
- 3A controlled return to the tucked W position
Common mistakes
- Letting the elbows flare too far back at the bottom
- Arching the lower back to push the weight up
- Shrugging the traps as you reach the top
Muscles worked
The dumbbell seated w press mainly works the front delts, with the triceps, side delts, upper traps, and lower traps assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the dumbbell seated w press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.