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Upper Back · Beginner

Standing W Raise

Standing scapular-control drill that raises the arms in a W while the shoulder blades retract and rotate.

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Exercise overview

Training details

Upper BackRear DeltsRotator Cuff

Equipment

Bodyweight

Sets × reps

2 × 12

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the ribs stacked and elbows bent beside the torso to form a W.
  2. 02Turn the forearms upward without shrugging.
  3. 03Raise the W slightly as the shoulder blades draw back and down.
  4. 04Pause before the ribs flare or the shoulders pinch.
  5. 05Lower to the start under control and repeat.

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