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Shoulders

Cable W Raise

The Cable W Raise is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: lower traps 24%, mid traps 22% and rotator cuff 16%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set both pulleys of a cable crossover at chest height with no attachment.
  2. Grab the cables crossed: left cable in the right hand and right cable in the left hand.
  3. Step back to the middle with the arms in front, elbows bent about 90 degrees.
  4. Pull the elbows down and back while rotating the forearms up, so the arms form a W.
  5. Squeeze the shoulder blades down and together, then return slowly to the front.

Tips

  • Think of tucking the shoulder blades into the back pockets.
  • Keep the forearms vertical at the finish, hands at head height.
  • Use a light weight and hold the end position for a second.

Common mistakes

  • Shrugging the shoulders toward the ears.
  • Arching the lower back to finish the W.
  • Letting the elbows flare up to shoulder height.

Muscles worked by the Cable W Raise

  • Lower traps Primary24%
  • Mid traps Primary22%
  • Rotator cuff Secondary16%
  • Rear delts Secondary15%
  • Rhomboids Secondary11%
  • Side delts Minor7%
  • Spinal erectors (lower back) Stabilizer5%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Bent elbows add external rotation. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.

Cable W Raise alternatives

Different equipment

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Frequently asked questions

What muscles does the Cable W Raise work?

Mainly the lower traps and mid traps. The rotator cuff, rear delts and rhomboids assist.

Is the Cable W Raise good for beginners?

The Cable W Raise is rated intermediate. If you are new, learn the Prone W Raise first and build up from there.

What is a good alternative to the Cable W Raise?

For example the Prone W Raise, Dumbbell W Press and TRX W Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)

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