W Raise
DumbbellStrength
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The W Raise is a bodyweight strength exercise performed by lying face down on the floor, bending your elbows to form a "W" shape with your arms, and lifting your chest, upper back, and arms upward while squeezing your shoulder blades together. Its primary purpose is to strengthen and improve the endurance of the upper back muscles, including the rhomboids, rear deltoids, and trapezius, while enhancing posture and shoulder stability. It benefits beginners, athletes, and anyone seeking to correct rounded shoulders or build scapular retraction strength without equipment.
How to Perform W Raise
- 1Stand tall with feet shoulder-width apart, knees slightly bent, and core engaged.
- 2Hinge at your hips to bend forward until your torso is nearly parallel to the floor, keeping your back flat and head neutral.
- 3Extend both arms straight down toward the floor, palms facing behind you, with a slight bend in your elbows.
- 4Inhale to prepare, then exhale as you raise both arms out to the sides in a "W" shape—lead with your elbows, thumbs up, squeezing your upper back.
- 5Lift until your upper arms are parallel to the floor (forming the W), holding the squeeze for 1 second.
- 6Inhale as you lower your arms slowly and with control back to the starting position.
- 7Repeat for desired reps, then stand up tall to reset.
- 8Key form tips: Keep shoulders away from ears and avoid shrugging; maintain a neutral spine—no arching or rounding. Common mistakes: Using momentum instead of back muscles, or letting elbows flare too wide.
