Reach to W
The reach to W is a bodyweight exercise targeting the rhomboids and lower traps. Alternating between an overhead reach and a W position effectively activates the mid-back muscles and promotes healthy scapular movement and posture.
How to do it
- Lie face down on the floor with your arms extended overhead in a Y position.
- Lift your arms off the ground and pull your elbows down and back toward your sides, forming a W shape with your arms.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return your arms to the extended overhead position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your gaze down toward the floor to keep your neck neutral.
- Lift your arms slightly before pulling your elbows down.
- Squeeze your shoulder blades together firmly in the W position.
- Move slowly and keep tension in your upper back.
Breathing: Inhale as you reach overhead, and exhale slowly as you pull your elbows down into the W shape.
Common mistakes
- Arching the lower back too much can strain your spine instead of working your upper back.
- Rushing through the reps reduces the time your muscles spend under tension.
- Shrugging your shoulders toward your ears engages your neck instead of your mid-back.
Muscles worked
Primary: rhomboids. Secondary: traps, delts, lower back.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps, rest 60 s
Lose weight
2–3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or neck, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Lower the height of your arm lift and gently draw your belly button in toward your spine to support your lower back.
How often can I practice the reach to W?
You can perform this movement 2 to 4 times a week as part of your warm-up or back routine.
Do I need to hold weights?
No, body weight is plenty for this movement, especially when focusing on muscle engagement and posture.