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Standing W-raise

Standing W-raise

The Standing W-raise is an excellent exercise that targets the muscles of your upper back, particularly the rhomboids and rear deltoids. It is a movement that helps strengthen and stabilize your shoulder girdle, promotes good posture, and enhances overall upper body strength. To perform the Standing W-raise, you'll need a pair of dumbbells or resistance bands. Begin by standing tall with your feet hip-width apart and a slight bend in your knees. Hold the dumbbells or resistance bands with an overhand grip, allowing your arms to hang naturally in front of your thighs. Keeping your core engaged and your back straight, slowly raise your arms out to the sides in a wide "W" shape, squeezing your shoulder blades together at the top of the movement. Try to maintain a slight bend in your elbows throughout the exercise to prevent excessive strain on the joints. Pause briefly at the top, then lower your arms back down to the starting position with control. Avoid using momentum or swinging your body during the movement to ensure maximum effectiveness. Incorporating the Standing W-raise into your upper body workout routine can help improve your posture, strengthen your upper back muscles, and enhance your overall upper body strength. As with any exercise, it's important to start with a weight or resistance level that challenges you without compromising your form. Aim for 2-3 sets of 10-12 reps, gradually increasing the weight as you progress. Remember to always listen to your body and seek guidance from a fitness professional if you have any concerns or questions regarding exercises or form. Happy training!


  • Start in a standing position with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in each hand with your palms facing inwards and your arms resting at your sides.
  • Keeping your elbows slightly bent, engage your core and raise your arms out to the sides, forming a 'W' shape with your body.
  • As you raise your arms, squeeze your shoulder blades together and focus on engaging the muscles in your mid-back.
  • Pause for a moment at the top of the movement, then slowly lower your arms back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, avoiding any swinging or jerking movements.

Tips & Tricks

  • Focus on engaging your shoulder muscles throughout the entire movement.
  • Begin with lighter weights to ensure proper form and range of motion.
  • Perform the exercise in front of a mirror or use a spotter to check your form.
  • Exhale as you raise your arms to the W shape, and inhale as you lower them back down.
  • Incorporate a variety of shoulder exercises into your routine to fully develop your muscles.
  • Utilize resistance bands or cables to add extra resistance and challenge to the exercise.
  • Follow a balanced nutrition plan to support muscle growth and recovery.
  • Give yourself enough rest and recovery between workouts to allow your muscles to repair and grow.
  • Gradually increase the weight or resistance over time to continue challenging your muscles.
  • Consider seeking guidance from a qualified fitness trainer to ensure proper technique and progression.

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