Standing W-raise
- Target muscle
- Subscapularis, Teres Major
- Equipment
- Body weight
- Body part
- Back
- Type
- Stretching
The Standing W-raise is a bodyweight stretching exercise that targets the subscapularis and teres major — the primary internal rotators of the shoulder — by driving the forearms into external rotation from a bent-elbow position. Performed standing with the arms forming a "W" shape, it is an effective mobility drill for relieving posterior shoulder tightness, improving rotational range of motion, and counteracting the effects of prolonged internal-rotation postures such as desk work or overhead pressing.
How to do the Standing W-raise
- 1Stand tall with your feet shoulder-width apart, chest up, and shoulders relaxed away from your ears.
- 2Raise both elbows to shoulder height and bend them to 90°, so your forearms hang straight down with palms facing behind you — this is the starting position.
- 3From this position, rotate both forearms upward and outward simultaneously, as if trying to press the backs of your hands toward the ceiling, until your forearms are parallel to the floor or slightly above.
- 4Your arms should now form a "W" shape when viewed from the front — elbows at shoulder height and bent to 90°, forearms angled upward and out to each side.
- 5Hold the end position for 2–3 seconds, consciously squeezing the shoulder blades together and feeling the stretch across the front and inner shoulder where the subscapularis and teres major are engaged.
- 6Slowly rotate the forearms back down to the starting position in a controlled manner — do not let them drop passively.
- 7Repeat for the desired number of reps or hold duration, keeping the movement smooth and deliberate throughout.
Form tips
- Keep your elbows at exactly shoulder height for the entire movement — letting them drop below the shoulder line shifts the stretch away from the subscapularis and reduces effectiveness.
- Think about rotating from the shoulder joint itself rather than just swinging the forearms; the movement should feel like it originates deep in the shoulder socket.
- Avoid shrugging — your traps will want to compensate as you rotate. Actively press the shoulders down and back before initiating each rep.
- Pair each upward rotation with a gentle squeeze of the shoulder blades to get the full benefit of the posterior shoulder opening.
- Breathe out as you rotate into the W position and allow the exhale to help release tension in the internal rotators on each rep.
Common mistakes
- Letting the elbows drop below shoulder height — this removes the mechanical advantage needed to stretch the subscapularis and teres major and turns the movement into a generic arm raise rather than a targeted mobility drill.
- Rotating only through the forearms and wrists instead of the shoulder joint — the forearm angle changes superficially but the shoulder itself stays locked, so the internal rotators never lengthen.
- Shrugging the shoulders up toward the ears during the movement, which compresses the shoulder joint and reduces the stretch rather than opening it.
- Rushing through reps without pausing at the top — a brief hold at the W position is what allows the subscapularis and teres major to be exposed to a sustained stretch; bouncing in and out eliminates that benefit.
- Hyperextending the lower back to compensate for limited shoulder mobility — keep the core lightly braced and the spine neutral so any restriction is addressed at the shoulder and not masked by lumbar movement.
Frequently asked questions
What muscles does the Standing W-raise stretch?
The Standing W-raise primarily stretches the subscapularis and teres major, both of which are internal rotators of the shoulder. By rotating the forearms into the W position, you lengthen these muscles through the range of motion they resist, making it an effective drill for releasing tightness caused by postures and activities that keep the shoulder in internal rotation.
What is the difference between a W-raise and a Y-raise or T-raise?
The W-raise bends the elbows to 90° and focuses on external rotation of the shoulder, directly targeting internal-rotation tightness in the subscapularis and teres major. A Y-raise or T-raise keeps the arms straight and emphasizes the lower and middle trapezius through elevation, rather than the rotational range of motion. The W-raise is therefore more specific to shoulder mobility and internal-rotator stretching.
How often should I do the Standing W-raise?
For mobility maintenance, 2–3 sets of 10–15 reps (or 20–30-second holds at the top) performed daily or on most training days is practical and safe. If you are using it as a warm-up before pressing or overhead work, 1–2 sets of 10 reps immediately before training is sufficient to prime shoulder external-rotation range of motion.
Can the Standing W-raise help with shoulder impingement?
Improving external-rotation mobility and releasing tight internal rotators — the subscapularis and teres major — can help create more space in the subacromial area, which is often restricted in shoulder impingement. However, if you have a diagnosed impingement or significant shoulder pain, consult a physiotherapist before adding this or any shoulder exercise to confirm it is appropriate for your specific presentation.
Is the Standing W-raise suitable as a warm-up before bench pressing or overhead pressing?
Yes. Performing 1–2 sets of 10 reps before pressing work helps activate the external rotators and lengthen the subscapularis and teres major, which can improve shoulder positioning and reduce impingement risk under load. It pairs well with band pull-aparts and shoulder circles as a pre-lift upper-body mobility routine.
