The standing W-raise is a shoulder activation exercise where you pull your elbows down and back while externally rotating your shoulders, forming a W shape with your arms. It activates the lower traps, rotator cuff, and rhomboids. It is one of the best warm-up drills for shoulder health.
Muscle Group
Back, Rear Deltoid, Shoulders, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Activates the lower traps, rotator cuff, and rhomboids
- Improves scapular control and shoulder positioning
- Excellent warm-up before overhead pressing
- Builds the postural muscles that resist forward rounding
- Useful for shoulder rehabilitation
- No equipment needed
How to perform
- Stand tall with feet hip-width apart. Raise both arms overhead with palms facing forward.
- Pull your elbows down and back, bending them to 90 degrees. Externally rotate your shoulders so your hands end up roughly at ear level with palms forward.
- Your arms should form a W shape. Squeeze your shoulder blades together hard.
- Hold for one to two seconds at the bottom of the W.
- Extend your arms back overhead. Repeat for 10 to 15 reps.
- Focus on squeezing the shoulder blades together and externally rotating.
- Use no weight or very light dumbbells.
- This should feel like a contraction, not a stretch.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary