W Raise
This back exercise mainly works your traps, rhomboids and erector spinae, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do W Raise
Begin standing, slightly leaning forward, with feet hip-width apart, holding dumbbells in front of you. Keep elbows slightly bent. Raise the dumbbells diagonally up and outwards, forming a 'W' shape with your arms and upper body.
Common mistakes
Avoid using momentum or jerking movements. Ensure a smooth raise, focusing on deltoid and upper back engagement.
Breathing
Inhale when at rest; exhale as you raise the dumbbells.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi Infraspinatus
Tertiary Muscles
Lower Back
