Prone W Raise
Bodyweight exercise performed lying face down, forming a 'W' with arms to target rhomboids, mid and lower traps, and rear delts for shoulder stability, posture improvement, and injury prevention.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Shoulders
8/10Rear Delts
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat with forehead supported by a rolled towel. Position arms in a 'W' shape with elbows bent at 90 degrees and upper arms at 45 degrees to torso.
- Engage upper back muscles.
- Squeeze shoulder blades together.
- Lift arms 3-6 inches off the ground while keeping elbows bent.
- Hold the top position for 2-3 seconds.
- Slowly lower arms back to the floor.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Keep neck neutral.
- Depress shoulders down.
- Maintain 'W' shape.
Breathing
Inhale as you lower your arms; exhale as you lift and squeeze your shoulder blades.
Tempo
2-2-2
Range of Motion
Arms start on floor in 'W' position with elbows bent 90 degrees; lift until thumbs point up and arms are 3-6 inches off ground without arching back.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Do not arch back
- Keep movement controlled
- Stop if discomfort in neck or back
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Shrugging shoulders
- Hyperextending neck
- Using momentum
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Neck strain
Flexibility Needed
- Shoulder external rotation
- Thoracic extension
Build Up First
- Prone position comfort
- Basic scapular awareness
Also known as
Prone W Lift, Scapular W Raise, Prone W Extension
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