Dumbbell Prone W-Raise
Strengthen your back & shoulders! The Dumbbell Prone W-Raise targets key muscles for better posture and upper body strength.
The Dumbbell Prone W-Raise mainly works the shoulders and back, with help from the traps. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Prone W-Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Dumbbell Prone W-Raise Variations and Alternatives
How to do the Dumbbell Prone W-Raise
Dumbbell Prone W Raise Instructions
An adjustable bench
Positioning
Set the bench to a flat or slightly inclined position.
Lie face down on the bench with your legs hanging off the end and your feet resting on the floor.
Hold a dumbbell in each hand, keeping your arms fully extended towards the floor.
Your grip should be neutral (palms facing each other).
Keep your head in a neutral position, looking down at the bench.
Movement
Start by engaging your core and retracting your shoulder blades.
Slowly raise your arms in a "W" shape by bending your elbows and lifting the weights out to the sides.
Keep your elbows at shoulder height while squeezing your shoulder blades together.
Hold the position at the top for a moment to maximize tension, then slowly lower the dumbbells back to the starting position.
Repeat for the recommended number of repetitions, ensuring smooth and controlled movements throughout.
Tips
Focus on using the muscles in your shoulders and upper back.
Avoid using momentum; control the weights as you raise and lower them.
Keep your movements slow and deliberate to enhance muscle engagement.
Dumbbell Prone W-Raise FAQs
What muscles does the Dumbbell Prone W-Raise work?
The Dumbbell Prone W-Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Dumbbell Prone W-Raise?
Dumbbells or exercise bench.
What workout day should the Dumbbell Prone W-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Prone W-Raise variations and alternatives?
Similar exercises include the Dumbbell Incline Y-Raise, Dumbbell Prone Rear-Delt Swing, Dumbbell Standing Prone Y-Raise and Dumbbell Reverse Bent-Over Raise.
Training calculators
Work out the numbers behind your training before your next session.