FlexSeated W Raises
Muscles worked
- Posterior Deltoid
- Trapezius Lower Fibers
- Rhomboid Major
- Infraspinatus
- Teres Minor
- CategoryPull
- Default target3 sets × 12–15 reps per side
- EquipmentChair, Dumbbells
- Movement patternIsolation Upper
- Training stylesStrength, Hypertrophy
Technique
Setup
Sit on the edge of a chair or bench with your feet flat. Hinge forward at the hips until your torso is nearly parallel to the floor. Hold light dumbbells with palms facing in.
Movement
Raise your arms out and up, bending your elbows to form a 'W' shape at the top. Squeeze your shoulder blades down and back.
Form Tip
Focus on rotating your thumbs up and back at the top effectively engaging the external rotators. Do not shrug your shoulders toward your ears.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.