Resistance Band W-raise
The resistance band w-raise is an upper back and shoulder health exercise targeting the rhomboids and rear deltoids. The W arm position maximizes scapular retraction and external rotation, improving posture and rotator cuff stability.
How to do it
- Stand with feet shoulder-width apart and hold the ends of a resistance band with both hands.
- Raise your arms in front of you at shoulder height with elbows slightly bent.
- Pull the band apart and back, bending your elbows to form a W shape with your arms.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest proud and open throughout the movement.
- Draw your shoulder blades down and together as you pull.
- Maintain a slight bend in your elbows to form the W shape.
- Control the speed as you return to the starting position.
Breathing: Exhale as you pull the band apart and form the W shape, and inhale as you return your arms to the front.
Common mistakes
- Shrugging your shoulders toward your ears, which shifts the work away from your mid-back and strains your neck.
- Using a band that is too heavy, causing you to arch your lower back to complete the pull.
- Rushing through the return phase, missing out on valuable muscle control.
Muscles worked
Primary: rhomboids. Secondary: rear delts, traps, rotator cuff.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler movement.
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
Where should I feel this exercise?
You should feel a gentle contraction between your shoulder blades and in the back of your shoulders.
What if my shoulders crack or pop?
Painless minor joint sounds are normal, but if you feel sharp discomfort or pinching, ease off and reduce your range of motion.
How often can I do W-raises?
You can include this exercise 2 to 3 times per week as part of your upper body or posture routine.