Exercise Tutorial: W Raise
Table of Contents
What Is a W Raise
A W raise is a variation of a lateral raise that is a great upper body exercise that targets the shoulders. This is an isolation exercise that can be completed with or without equipment and is a great addition to any training program.
How to Do W Raise
Follow the steps below to learn how to perform a W raise:
Begin by standing with your feet hip width apart and your knees slightly bent. Place a dumbbell in each hand with your elbows bent at a 90° angle, palms facing inward.
Brace your core by pulling your bellybutton towards your spine and begin lifting the dumbbells out towards the sides. Lift the dumbbells no higher than shoulder height.
Pause at top for 2 seconds, then gradually lower the dumbbells back to the starting position.
W Raise Form
When completing a W raise it’s important to keep the following in mind:
Refrain from shrugging your shoulders. You want to make sure they are pulled back and down when completing the exercise.
Maintain a braced core and neutral spine throughout.
Refrain from generating momentum by swinging the arms. This will reduce the risk of injury. Control the weights both on the way up and down.
Refrain from using your legs to generate momentum to push the weight. The work should be coming from your core to stabilize and your shoulders to lift the weight.
W Raise Benefits
Builds strength and muscle in the shoulders
Can lift more weight in comparison to lateral raises (because of a shorter lever arm)
Lower impact for beginners (shorter lever arm in comparison to lateral raises)
Minimal equipment needed
Why Is the W Raise Useful
W raises are a useful exercise because they help to improve strength, size and mobility of the shoulders. The mobility and health of the shoulders are important for everyday activities in addition to assisting other exercises such as bench press and back exercises. As a result, it is beneficial to incorporate W raises in a workout or training program to ensure strong and mobile shoulders.
This exercise can also be modified in many ways to make it easier or harder. It also does not require much equipment as it can be done with bodyweight or a band. On the other hand, you can also progress it by using equipment such as: dumbbells, bench, and cable machine etc.
W Raise Variations
Dumbbell W Raise
TRX W Raise
Band-Resisted W Raise
Single Arm W Raise
W Raise Alternatives
Incline Dumbbell Raises
Band Resisted Dumbbell Raises
Single Arm Cable Raises
Incline Dumbbell Raises
Resting on a bench at an incline for this exercise makes it easier because you will not need to rely on activating the stabilizing muscles of the core and back as much. In addition, you will be lifting less load against gravity.
Lateral Raises
This exercise is more difficult because of the longer lever (arms straight). This may also mean that you will have to lighten the load to maintain proper form and mechanics.
Single Arm Cable Raises
This exercise is more difficult because it is unilateral (one side) and requires recruiting more stabilizing muscles.
Band Resisted Dumbbell Raises
By adding resistance in the way of a band the exercise becomes more difficult because you need to lift the weight not only against gravity but also against the band.
T Dumbbell Raises
This exercise is more difficult because the shoulder is under tension for a longer period of time due to the addition of a lateral to front consistent motion (without lowering your arms).