Lying Prone W Raise

Muscles worked

Setup

1. Lie face down on a flat bench or floor with your forehead resting down to maintain a neutral spine.
2. Hold a light dumbbell in each hand with a neutral grip, palms facing inward.
3. Bend your elbows to 90 degrees and pull them away from your torso to form a 'W' shape.

How to do it

1. Exhale as you lift the dumbbells toward the ceiling by retracting your shoulder blades and rotating your shoulders back.
2. Keep your elbows bent at 90 degrees, ensuring your hands and elbows rise simultaneously to maintain the 'W' shape.
3. Pause for one second at the top of the movement to emphasize the peak contraction in the mid-back.
4. Inhale as you slowly lower the weights back to the starting position with a controlled 2-second eccentric phase.

Form checklist

• Keep your forehead down to avoid neck strain and maintain a neutral spine.
• Ensure the movement is driven by the shoulder blades rather than just the arms.
• Maintain a consistent 90-degree bend in the elbows throughout the entire set.
• Keep your core engaged and hips pressed into the surface to prevent lower back arching.

Pro tips

• Focus on 'pulling' with your mid-back muscles rather than just lifting the weights with your hands.
• Think about rotating your thumbs toward the ceiling at the top of the rep to maximize external rotation and rear delt engagement.

Make it harder

• Incorporate a 3-5 second isometric hold at the top of every repetition.
• Perform the movement on a slight incline bench (15-30 degrees) to increase the resistance curve at the peak of the movement.

Frequently asked

What muscles does the lying prone w raise work?

The lying prone w raise primarily targets the pectorals and triceps, and also works the abs, lats, and serratus anterior as secondary muscles.

What equipment do you need for the lying prone w raise?

The lying prone w raise uses dumbbell.

Is the lying prone w raise good for beginners?

The lying prone w raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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