TRX W-Raise
Strengthen your back & shoulders with TRX W-Raise! Improve posture and build upper body strength. Adjust intensity to fit your fitness level.
The TRX W-Raise is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: suspension trainer.
Required Equipment
TRX W-Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
TRX W-Raise Variations and Alternatives
How to do the TRX W-Raise
Set up the suspension trainer: Secure it to an anchor point above head height.
Position yourself: Stand facing away from the anchor point, holding the handles with your palms facing each other.
Start position: Lean forward into a 45-degree angle, straightening your arms in front of you while keeping the tension on the suspension trainer. Your body should be in a straight line from head to heels.
Move to 'Y' position: Raise your arms above your head into a 'Y' position, holding the pose briefly while squeezing your shoulder blades together.
Return: Lower your arms to return to the starting 'Y' position.
Move to 'W' position: Bend your elbows to bring the handles by the sides of your head, creating a 'W' shape with your arms, while squeezing the shoulder blades together.
Extend arms: Extend your arms back to the 'Y' position.
Repeat: Repeat the YW raise movement for the desired number of repetitions.
Ensure that throughout the exercise, you keep your core engaged and maintain tension on the suspension trainer. The motion should be controlled and deliberate, with a focus on using the back and shoulder muscles to perform the lift. Adjust the difficulty by stepping closer (to increase difficulty) or further away (to decrease difficulty) from the anchor point.
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TRX W-Raise FAQs
What muscles does the TRX W-Raise work?
The TRX W-Raise mainly works the shoulders and back, with help from the traps. The main muscles are the lateral deltoid and rhomboids.
What equipment do you need for the TRX W-Raise?
Suspension trainer.
Is the TRX W-Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX W-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some TRX W-Raise variations and alternatives?
Similar exercises include the TRX Deltoid Y-Fly, TRX Face Pull, TRX Front Raise and TRX Rear-Delt Fly.
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