10 Best Dumbbell W-press Alternatives for Shoulder Strength

The Dumbbell W-press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Shoulder Press and the Standing Dumbbell Press.

Dumbbell W-pressWatch the Dumbbell W-press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell W-press

The steps for the Dumbbell W-press itself, so you can judge how close each substitute below really is.

Delts, with triceps, chest · Dumbbell · Intermediate · Compound

  1. Sit on a bench with a dumbbell in each hand, palms facing forward.
  2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
  3. Press the dumbbells upward until your arms are fully extended overhead.
  4. Lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell W-press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell W-press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell W-press
    • Equipment: free weights, the same as the Dumbbell W-press
    • Body position: standing, the same as the Dumbbell W-press
  4. Kettlebell Two Arm Military PressPlay demonstration

    4. Kettlebell Two Arm Military Press

    99% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell W-press
    • Equipment: free weights, the same as the Dumbbell W-press
    • Body position: standing, the same as the Dumbbell W-press
  7. Dumbbell Scott PressPlay demonstration

    7. Dumbbell Scott Press

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell W-press
    • Equipment: free weights, the same as the Dumbbell W-press
    • Body position: standing, the same as the Dumbbell W-press

Dumbbell W-press FAQ

What muscles does Dumbbell W-press work?

The Dumbbell W-press primarily targets the anterior and medial deltoids with secondary loading of the triceps and upper pecs. It also recruits scapular stabilizers and the rotator cuff to control upward rotation and humeral head position during the press.

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