Movement Library

W, L, M Shoulder Rotation


  • Increase shoulder flexibility, decreasing the risk of shoulder injury.
  • Improve posture by strengthening extensor muscles.
  • Serve as an excellent warm-up move to any upper body workout.

How to do W, L, M Rotations:

Starting Point: Stand tall. Roll your shoulders down and back. Bend your elbows to 90 degrees, while making fists with your hands.

Movement: Keeping your upper arms still by your side, pull your forearms into ‘W’, ‘L’, and ‘M’ positions. Rotate from left upper arm counterclockwise, and right clockwise.

Return: Slowly rotate your forearms back inward towards body.

Modification and Progression:

  • To simplify W, L, M, Rotations, perform Wall Slides instead.
  • To advance W, L, M Rotations, hold each position for 3 seconds.

Movement Tips:

  • Be mindful of your shoulders. Perform this exercise slowly when getting started.
  • Keep your chest up and shoulders back.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your W, L, M Rotations in no time.