Prone W raise

ShouldersBack

🔧 no equipment ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down; elbows 90°, upper arms at shoulder height, forearms forward/hands by ears (W-shape). Brace core/glutes; forehead to mat, shoulders down (no shrug). Lift forearms: drive elbows back, externally rotate shoulders, retract scapula ("blades to pockets"); upper arms stay level. Top: squeeze blades 1-2 sec (feel mid-back). Lower controlled (2-3 sec). Repeat.

Muscles Worked

Rear deltRhomboidsMiddle trapezius

Secondary: Infraspinatus, Teres minor

Tips

No shrug: shoulders down to pockets (targets rhomboids/rear delts; reduce ROM if traps dominate). Hold W-shape: upper arms perpendicular/sideways, forearms forward (not rowing). Externally rotate: thumbs to ceiling, palms forward/up at top (hits rotator cuff).

Similar exercises

Prone I raise Back · 🔧 no equipment 2/10 Prone y raise Shoulders · 🔧 no equipment 2/10 Prone T raises Shoulders, Back · 🔧 no equipment 2/10 Dumbbell prone y raise Shoulders · 🔧 Dumbbells, Incline Bench 2/10

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