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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 BackShouldersRotator 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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Variations

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

Related variationProne W RaiseRelated variationChest-Supported Incline Dumbbell W-RaiseRelated variationProne T 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 substituteBand Pull-ApartComparable substituteBand Bent Over Pull ApartComparable substituteBand Scapular U PullComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteDumbbell Prone Bench Rear Delt Fly

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