Seated Upper Back Pull (W-squeeze)
Seated Upper Back Pull W-Squeeze is a bodyweight strength exercise targeting the traps and rear deltoids. The W-shaped arm position during the pulling motion effectively activates the mid-trapezius and rhomboids, improving posture and upper back strength.
How to do it
- Sit upright with your feet flat on the floor and arms extended forward at shoulder height.
- Bend your elbows and pull them back, forming a W shape with your arms.
- Squeeze your shoulder blades together firmly at the end of the movement.
- Hold the squeeze for 2-3 seconds, then return your arms to the extended position.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with a long spine
- Keep elbows at shoulder height
- Pull elbows back like a W
- Squeeze shoulder blades together
- Keep your neck relaxed
Breathing: Exhale as you pull your elbows back and squeeze; inhale as you slowly return to the starting position.
Common mistakes
- Shrugging shoulders toward ears: this creates unnecessary tension in the neck.
- Arching the lower back: this shifts the focus away from the upper back muscles.
- Moving too quickly: this prevents you from feeling the muscles work through the full range.
- Collapsing the chest: this prevents proper activation of the mid-back.
Muscles worked
Primary: traps. Secondary: shoulders, lats.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 45 s
Lose weight
3 sets × 15–20 reps, rest 30 s
Build muscle
3 sets × 10–12 reps, 3s hold, rest 60 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 choose a gentler option.
- If you have a history of shoulder injury, check with a professional before starting new movements.
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.
Can I do this if I have neck pain?
Focus on keeping your shoulders down away from your ears. If you feel sharp pain, stop and choose a gentler movement.
Do I need any equipment?
No, this is a bodyweight exercise that can be done anywhere with a sturdy chair.
How often can I perform this?
You can perform this daily as a way to improve posture or integrate it into your regular strength routine.