Exercise guide
Lying Prone W
- Beginner
- Compound
- Rep-based
- Back
The Lying Prone W is a highly effective bodyweight exercise for improving posture by targeting the posterior deltoids and the middle and lower trapezius. It emphasizes scapular retraction and external rotation, which are crucial for shoulder health and stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended and the tops of your feet resting on the floor.
- Position your arms out to the sides with elbows bent at 90 degrees, so your arms and head form a 'W' shape.
- Tuck your chin slightly and keep your forehead hovering just an inch off the floor to maintain a neutral cervical spine.
- Engage your glutes and core to stabilize your lower back throughout the movement.
How to do it
- Exhale as you squeeze your shoulder blades together and lift your hands, forearms, and elbows off the floor simultaneously.
- Hold the peak contraction for 1-2 seconds, focusing on driving your elbows toward your hips and your thumbs toward the ceiling.
- Inhale as you slowly lower your arms back to the starting position with a controlled 2-second eccentric phase.
- Perform the movement with a steady tempo, ensuring your chest stays in contact with the floor.
Form checklist
- Keep your shoulders depressed and away from your ears to avoid overactive upper traps.
- Ensure your hands and elbows lift at the same time and to the same height.
- Maintain a neutral neck by looking at the floor rather than straight ahead.
- Focus on the squeeze between the shoulder blades rather than how high you can lift your arms.
Pro tips
- Lead the movement with your thumbs pointing toward the ceiling to maximize external rotation of the humerus.
- Imagine you are trying to pinch a pencil between the bottom of your shoulder blades to better engage the lower trapezius.
- Keep your feet on the floor; lifting the legs shifts the focus to the lower back rather than the upper back.
Make it harder
- Increase the isometric hold at the top of each repetition to 5-10 seconds.
- Hold light weights, such as small dumbbells or water bottles, to increase the resistance on the posterior chain.
Frequently asked
- What muscles does the lying prone w work?
- The lying prone w primarily targets the trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the lying prone w?
- The lying prone w requires no equipment — just your body weight.
- Is the lying prone w good for beginners?
- Yes. The lying prone w is a beginner-friendly movement and a strong foundation to build on.