Prone W-Raise
Raising bent arms in a W shape while face down teaches you to draw the shoulder blades down and together.
How to do it
- Lie face down, lift your forehead slightly off the floor and keep your neck neutral.
- Bend your elbows and place your arms near your sides so your hands are level with your head and form a W.
- Draw your shoulders down, away from your ears.
- Pull your shoulder blades down and together and lift your arms off the floor.
- Pause for a second at the top without lifting your chest.
- Lower your arms smoothly and repeat.
Key technique cue
Lying face down, bend the elbows into a W at your sides, pulling the shoulder blades down and in.
Common mistakes
- ✕ Arching the lower back and lifting the chest
- ✕ Shoulders shrugged toward the ears
- ✕ Elbows drifting forward and up without shoulder blade work
- ✕ Jerky reps and a pace that is too fast
Benefits
- ✓ Stronger lower traps and muscles between the shoulder blades
- ✓ Better shoulder position for desk work
- ✓ Preparation of the shoulders for rows and presses
Progression: from easier to harder
- Step 1 You are here
- Prone W-Raise
- Prone T-Raise
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Step 2
About the exercise
Your arms form a W with the elbows bent and held near the sides, and the work falls on the lower traps and the muscles between the shoulder blades. The load is gentle, so it suits beginners and also works as a warm-up before rows and presses.
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