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.
SHOULDERS · PULL
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.
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Everfit alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.RIR (reps in reserve)RIR is how many repetitions someone could still have completed at the end of a set before reaching technical failure.Estimated 1RM calculatorWhat is your estimated 1RM?
