This is a great, multi-part exercise that targets the muscles of your upper back that stabilize your shoulder blades (trapezius and rhomboids). It also strengthens your rotator cuff and all of muscles essential for good posture.
How to do it: Grab a set of dumbbells (3-5 lbs) and stand with your feet hip-width apart. Draw your shoulder blades down and back and keep them there during the entire movement. Raise your arms up into a Y position, keeping them straight the whole time. Pause, then slowly lower back to the starting position. Repeat 10-15 times.
To move on to T raises, stand with your feet hip-width apart. Keep a slight bend in your knees as you shift forward at your hips. Keep your back parallel with the ground and your abs engaged. Raise your arms out to shoulder height in a T position, palms facing forward. Pause, then slowly lower back to the starting position. Repeat 10-15 times.
Finally, for W raises, start in the same bent-over position as you were in for T raises. Bend your elbows more than 90 degrees and raise your arms up to shoulder height, squeezing your shoulder blades together as you lift. At the top of the movement, your arms should form a W. Pause, then slowly lower back to the starting position. Repeat 10-15 times.
