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W Raises

Both Repertoire Beginner Upper Body & Arms

Seated scapular-retraction drill: drawing the arms into a W shape against strap tension while the shoulder blades squeeze together.

W
Schematic — W Raises

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest —

Target Muscles

Transverse Abdominis (Secondary)Deltoids (Secondary)Rhomboids (Primary)Trapezius (Secondary)

Setup Instructions

Sit tall on the carriage facing the footbar with the straps in each hand, spine neutral.

Execution Instructions

Exhale to draw the elbows up and back into a W with the shoulder blades squeezing; pause; inhale to lower with control.

Teaching Cues

Integration

"Squeeze the shoulder blades together as the elbows draw back into the W."

Form

"Keep the elbows at roughly 90 degrees and the wrists soft — the arms stay in the W."

Breath

"Exhale to lift into the W, inhale to lower with control."

Modifications & Progressions

Lighter Spring (Regression)

Use a lighter spring and a smaller pull until the shoulder blades connect.

Longer Hold (Progression)

Hold the W position for two full breaths to build scapular endurance.

Shoulder Impingement (Injury Modification)

Keep the elbows below shoulder height and reduce the range.