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Appears in642 Workouts*

Horizontal Vertical & W Pull Down

The Horizontal Vertical & W Pull Down mainly works the shoulders, with help from the traps and back. No equipment needed: it uses just your bodyweight.

Liney Bezuidenhout
Liney Bezuidenhout
@Liney Bezuidenhout
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Optional Equipment

Yoga Mat
Yoga Mat

Horizontal Vertical & W Pull Down Muscles Worked

Primary

Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid)

Secondary

Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)

How to do the Horizontal Vertical & W Pull Down

Setup

  1. Begin in a kneeling position on a soft surface, keeping your spine straight and core engaged.

  2. Start with your arms bent in a 'W' shape at shoulder height, palms facing forward, elbows tucked down and out.

Execution

  1. Press Up: While maintaining the 'W' shape, press your elbows slightly upward while extending your arms until they are straight overhead in a 'Y' configuration.

  2. Return: Control the downward movement, pulling your elbows back down and out to return to the starting 'W' position.

  3. Emphasis: Focus on squeezing your shoulder blades together throughout the movement while keeping the shoulders relaxed and away from your ears.

Horizontal Vertical & W Pull Down FAQs

What muscles does the Horizontal Vertical & W Pull Down work?

The Horizontal Vertical & W Pull Down mainly works the shoulders, with help from the traps and back. The main muscles are the lateral deltoid and anterior deltoid.

What equipment do you need for the Horizontal Vertical & W Pull Down?

None. The Horizontal Vertical & W Pull Down is a bodyweight exercise, so you can do it anywhere.

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