This exercise involves holding a dumbbell in each hand and pressing them up into a W shape, with the elbows bent and the weights close to the shoulders. It primarily targets the shoulders and upper back muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the shoulders, specifically the anterior and medial deltoids
- Improves shoulder stability and mobility
- Engages the core muscles for added stability and balance
- Can be done with light weights and low impact, making it a great exercise for beginners or those with shoulder injuries
- Can be easily modified by adjusting the weight or the angle of the arms
How to perform
- Start by sitting on a bench with your back straight and your feet flat on the floor.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up above your head.
- Slowly lower the dumbbells down and out to the sides of your head, forming a “W” shape with your arms.
- Pause for a moment, then slowly raise the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Triceps
Primary
Upper Back
Primary
Shoulder
Primary