I into W
Strengthen your back & improve posture! Lie flat and move your arms I-to-W, squeezing shoulder blades for a stronger you.
The I into W mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
I into W Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
I into W Variations and Alternatives
How to do the I into W
Begin by lying face down on the floor with your legs straight and your arms extended above your head while keeping them close to your ears. This is the starting position.
Lift your chest slightly off the ground, engaging the muscles in your lower back. Simultaneously, bend your elbows and move your arms into a 'W' position with your palms facing down. Make sure your elbows stay in line with your shoulders as much as possible.
Squeeze your shoulder blades together as you hold the 'W' position for a moment and make sure to keep your head neutral, looking straight down to avoid neck strain.
Slowly extend your arms back to the starting position above your head.
Repeat the movement for the desired number of repetitions and sets, ensuring you maintain proper form and control throughout the exercise.
It's important to execute this exercise with smooth, controlled movements rather than using momentum. The focus should be on activating the upper back and shoulder muscles effectively.
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I into W FAQs
What muscles does the I into W work?
The I into W mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids, latissimus dorsi and posterior deltoid.
What equipment do you need for the I into W?
None. The I into W is a bodyweight exercise, so you can do it anywhere.
What workout day should the I into W go on?
It belongs on pull day in a push/pull/legs routine.
What are some I into W variations and alternatives?
Similar exercises include the Y, Bodyweight Standing W Pose, Lying Around-The-World and Floor Lying Slide.
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