Prone W Raise
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Muscles worked
- High load
- Traps · Mid
- Medium load
- Rotator cuff and Upper back · Rhomboids
- Low load
- Traps · Lower
Primary muscles
How to do it
Lie face down with elbows bent and arms arranged in a W, palms facing the floor. Lift your elbows and hands slightly as you draw your shoulder blades together. Pause briefly, then lower with control while keeping your chest near the floor.
Form cues
- Keep your elbows bent.
- Draw your shoulder blades together.
- Do not crane your neck.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderNeckUpper back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.