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Shoulders · Intermediate

Chest-Supported Incline Dumbbell W-Raise

Light chest-supported W-raise combining scapular retraction with controlled shoulder external rotation.

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Chest-Supported Incline Dumbbell W-Raise demonstration

Exercise overview

Training details

ShouldersRotator CuffUpper Back

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie chest down on an incline bench with light dumbbells and let your arms hang beneath you.
  2. 02Bend your elbows to roughly 90 degrees and set your shoulders away from your ears.
  3. 03Lift your elbows outward and externally rotate your shoulders so your arms form a W shape.
  4. 04Pause with your shoulder blades gently drawn together without arching away from the bench.
  5. 05Reverse the motion slowly until your arms return to the hanging start.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionProne W RaiseRelated variationProne T RaiseRelated variationStanding W Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteDumbbell Prone Bench Rear Delt FlyComparable substituteBand Pull-ApartComparable substituteBand Bent Over Pull ApartComparable substituteBand Scapular U Pull

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