Lying Prone W-Raise
Strengthen your back muscles with Lying Prone W-Raise. A simple yet effective exercise for posture and upper body strength.
The Lying Prone W-Raise mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Lying Prone W-Raise Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lying Prone W-Raise Variations and Alternatives
How to do the Lying Prone W-Raise
Starting Position:
Begin by lying flat on your stomach on a mat or comfortable surface.
Extend your legs straight back and keep your feet hip-width apart.
If using dumbbells, hold one in each hand with your palms facing down. Your arms should be straight and positioned along your sides.
Movement Instructions:
Engage your core and keep your head in a neutral position, looking at the mat.
Slowly lift your arms out to your sides while simultaneously raising them upward, forming a "W" shape with your arms. Your elbows should remain bent at a 90-degree angle.
Squeeze your shoulder blades together at the top of the movement.
Lower your arms back to the starting position with control.
Repeat the movement for 10-15 repetitions, ensuring to maintain a steady pace and controlled movements.
Tips:
Avoid using momentum; focus on the muscle engagement.
If using dumbbells, start with lighter weights to perfect your form.
Keep breathing evenly throughout the exercise, exhaling as you lift and inhaling as you lower.
Lying Prone W-Raise FAQs
What muscles does the Lying Prone W-Raise work?
The Lying Prone W-Raise mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Lying Prone W-Raise?
None. The Lying Prone W-Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Prone W-Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Prone W-Raise variations and alternatives?
Similar exercises include the Y, Dumbbell Prone W-Raise, Dumbbell Standing Prone Y-Raise and Floor T Raise.
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