TRX W-Raise

Rear delts, Traps, RhomboidsTRX Suspension Trainer

The TRX Y-W raise is a bodyweight exercise that targets the upper back and shoulders. It strengthens the rear delts and rhomboids while improving scapular control.

How to do it

1Grasp the TRX handles, face the anchor point, and lean back into a plank.

2Keep your body in a rigid line from head to heels by engaging your core and glutes.

3Pull your torso up and open your arms overhead into a Y-shape.

4Bend your elbows down and back toward your sides, transitioning your arms into a W-shape.

5Lower yourself back to the starting position under full control.

Common mistakes

Arching the lower back or letting the hips sag, breaking the straight line.

Using momentum or jerking the torso instead of pulling with the back muscles.

Bending or breaking the wrists while pulling against the straps.

Breathing

Exhale as you pull yourself up into the Y-W position. Inhale as you smoothly lower back down.

Make it harder or easier

To make it easier, step further away from the anchor point. To increase difficulty, step closer to the anchor to deepen the body angle.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.