Prone W Raise
Lie face down on a flat or slightly inclined bench with light dumbbells hanging toward the floor. Bend your elbows and pull them down and back toward your hips so your arms form a W shape, squeezing your shoulder blades together. Keep your thumbs pointing up and your neck neutral as you retract and externally rotate the shoulders. Lower under control back to the start without shrugging or using momentum.
How it is executed
- Lie face down on a flat or slightly inclined bench with light dumbbells hanging toward the floor.
- Bend your elbows and pull them down and back toward your hips so your arms form a W shape, squeezing your shoulder blades together.
- Keep your thumbs pointing up and your neck neutral as you retract and externally rotate the shoulders.
- Lower under control back to the start without shrugging or using momentum.
- Muscles worked
- Shoulders
- Primary muscle
- Rear delt
- Equipment
- Dumbbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy · Stability
