Back to Exercise Library
Upper Back Strengthening
Scapular Retraction W-Lifts
Strengthens lower/middle trapezius and rhomboids to correct forward posture.
Clinical Overview & Purpose
W-lifts are highly effective for targeting the mid-thoracic stabilizers. Many people suffer from rounded shoulders due to weak upper back muscles. Squeezing the shoulder blades in a W configuration forces activation of the rhomboids and mid-to-lower traps, pulling the shoulders back into a neutral position.
Steps to Perform Correctly
- Lie face down on a mat with your forehead resting gently on a towel.
- Bring your arms out to form a W shape (elbows bent and tucked toward side ribs).
- Squeeze your shoulder blades back and up, lifting your hands and elbows off the floor.
- Hold for 2 seconds, then slowly lower.
Physio Precautions
- Keep your neck neutral; do not lift your head or hyperextend the lower back.
Target Muscle Groups
RhomboidsMiddle TrapeziusLower TrapeziusRotator Cuff
Visual Demonstration
Recommended Routine
Frequency: 3 sets of 10 repetitions, 4-5 times a week
Duration: 3 Sets · 10 Reps
Need Guidance?
Make sure your posture and load alignment are clinically correct with personalized support.
Book Consultation