The tiny move that wakes up a dead upper back.
Drive your shoulder blades into your back pockets, don't shrug toward your ears.
Pulling bent elbows toward your ribs and lifting into a W blends shoulder blade retraction with a downward set, hitting the mid and lower back muscles that hours of sitting switch off. The shoulders assist by holding the arms in that externally rotated W shape as you lift. It is a small movement with a specific job, waking up the upper back before pulling sessions and rebuilding control over where your shoulder blades sit.
Teaching your shoulder blades to pull down and together instead of shrugging. That control carries straight into rows, pull-ups and pressing setup.
Probably moving too fast. Slow down, hold the top for a full beat, and focus on driving the shoulder blades toward your back pockets rather than just lifting your arms.
W's use bent elbows and bias retraction and depression of the shoulder blades, T's use straight arms out wide and demand more raw lifting strength from the mid back. W's are the better starting point if T's feel impossible.
