W Raise (Cable)

A shoulder isolation exercise using cable resistance where arms form a W shape. Emphasizes rear deltoid and upper back development.

Instructions

1. Sit on a bench facing a cable machine with pulleys at shoulder height on both sides.
2. Grab the handle from each side with a light grip, arms bent and elbows at shoulder height.
3. Position your elbows in front of you so your forearms are parallel to the ground (forming a W shape).
4. Maintain upright posture with your back flat against the bench if available.
5. Raise your arms by spreading them outward while keeping your elbows at shoulder height.
6. Achieve a position where your arms are more extended but still forming a modified W.
7. Slowly return to the starting position with controlled movement.

Tips

• Keep your elbows at approximately shoulder height throughout the movement.
• The W-shape starting position provides a unique angle for shoulder development.
• The constant cable tension provides stimulus throughout the entire range of motion.
• Focus on leading with your elbows to maximize rear deltoid engagement.
• Use light to moderate weight with higher reps (12-15) for shoulder development.