Bodyweight Standing W Pose
Improve posture & upper back strength! This simple bodyweight exercise helps stabilize shoulders and promote better alignment. Try it now!
The Bodyweight Standing W Pose mainly works the shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Standing W Pose Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Bodyweight Standing W Pose Variations and Alternatives
How to do the Bodyweight Standing W Pose
Starting Position: Stand upright with your feet shoulder-width apart. Keep your knees slightly bent and your core engaged for stability.
Arm Position: Raise your arms to the sides, forming a "W" shape. Your elbows should be bent at approximately 90 degrees, and your hands should be in line with your elbows, palms facing forward.
Shoulder Positioning: Relax your shoulders down and away from your ears, ensuring they are not hunched up.
Maintain Alignment: Keep your head straight and gaze forward. Ensure that your back is straight and not arched.
Hold the Position: Aim to hold this posture for 15 to 30 seconds, focusing on engaging your shoulder muscles and maintaining balance.
Breathing: Breathe steadily throughout the hold, inhaling through your nose and exhaling through your mouth.
Releasing the Pose: Slowly lower your arms back to your sides to return to the starting position.
Repetitions: Repeat the exercise 2-3 times, resting for a few seconds between each hold.
Notes:
This exercise improves shoulder stability and strengthens the upper back.
Ensure your movements are controlled and steady to avoid any strain.
Bodyweight Standing W Pose FAQs
What muscles does the Bodyweight Standing W Pose work?
The Bodyweight Standing W Pose mainly works the shoulders, with help from the traps. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Bodyweight Standing W Pose?
None. The Bodyweight Standing W Pose is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing W Pose go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Standing W Pose variations and alternatives?
Similar exercises include the Bodybuilding Pose, Bodyweight Wall-Supported Standing Around-The-World, Bodyweight Standing Outer Push and Ifbb Pose.
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