Prone W Raise
Also known as: Lying Prone W Raise, Floor W Raise, Prone W
RehabilitationWarm-upPull
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Description
A bodyweight exercise for the middle trapezius, rhomboids and rear shoulders, done lying face down on the floor. With elbows bent and hands beside your head so your arms form a W, you squeeze your shoulder blades together and lift your elbows and hands off the floor, then lower them slowly.
How to Perform
- Lie face down on the floor or a mat with your legs straight and your forehead just above the floor.
- Bend your elbows and place your hands on the floor beside your head, palms down, so your arms form a W.
- Keep your elbows out to the sides, a little below shoulder height.
- Brace your abs lightly and set your shoulder blades down.
- Squeeze your shoulder blades together and lift your elbows, forearms and hands off the floor at the same time.
- Hold the top for a second, then lower your arms slowly to the floor and repeat.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Squeeze your shoulder blades as if trapping a pencil between them.
- As you lift, think of drawing your elbows down and back toward your hips.
- Keep your legs and hips on the floor so the work stays in your upper back.
- Exhale as you lift and inhale as you lower.
- A lift of a few centimetres is enough when your shoulder blades are fully squeezed.
Common Mistakes
- Shrugging the shoulders toward the ears instead of squeezing the shoulder blades together.
- Arching the lower back or lifting the chest off the floor.
- Straightening the arms or sliding the hands away from the head, losing the W.
- Lifting only the hands while the elbows stay on the floor.
- Lifting the head to look forward instead of keeping the neck neutral.
- Dropping the arms quickly instead of lowering them under control.
Recommended Exercises
Explore exercises related to Prone W Raise for back training and similar movement patterns.
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