Prone W Raise
W Position
A prone arm raise with the elbows bent in a W shape, focusing on controlled movement of the upper back and shoulders.
Level
Beginner
Equipment
Bodyweight
Focus
Upper Back · Rear Deltoids · Rotator Cuff
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Lie face down with the neck comfortable and arms in a W shape.
Lift the arms a small amount while keeping the shoulders away from the ears.
Keep the torso quiet and breathe normally.
Lower slowly without forcing the shoulder range.
Common Mistakes
Watch for this.
Shrugging the shoulders.
Lifting the chest by arching the lower back.
Forcing the arms higher despite discomfort.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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