Band W Raise

Setup

Hold a resistance band with both hands, arms extended down in front at hip height, moderate tension on the band.

Execution

1. 1Pull the band up into a high-row position, elbows bent and driving back
2. 2From the high-row position, externally rotate the forearms until the knuckles point upward, tracing the 'W' shape
3. 3Hold briefly at the top of the W position
4. 4Reverse the motion under control back to the start

Key cues

• Row first, then rotate — two distinct phases
• Knuckles point up at the finish
• Keep the shoulder blades pinched throughout
• Move slowly, this is a control drill, not a power movement

Common faults

• Skipping the external rotation phase and only doing the row portion
• Using a band too heavy, causing the shoulders to shrug
• Rushing through both phases without control
• Letting the elbows flare too high above shoulder height

Tweaks

• Perform prone on an inclined bench for stricter isolation
• Combine into a Y-T-W complex with other band raises
• Single-arm version for unilateral control work

Muscles

Notes

Part of the classic Y-T-W(-L) shoulder health raise family; the band version substitutes cleanly for cable/machine-based W raises.

Sources

• BEST TRX Exercises For Shoulders (includes W raise pattern)
• W Raise - ExRx.net style shoulder health guidance

Attribution: Physical Therapy / General Shoulder Health Canon