Shoulders
Prone W Raise
The Prone W Raise is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: lower traps 24%, mid traps 22% and rotator cuff 16%.
How to do it
- Set a bench to a low incline and lie face down with a very light dumbbell in each hand.
- Rest the chest on the pad and let the arms hang down with the elbows bent about 90 degrees.
- Pull the elbows up and back toward the hips while rotating the forearms up, so the arms form a W.
- Squeeze the shoulder blades down and together at the top.
- Lower slowly to the hanging start position.
Tips
- Think of sliding the elbows into the back pockets.
- Keep the hands higher than the elbows at the top.
- Pause for one to two seconds at the top.
Common mistakes
- Letting the elbows flare up level with the shoulders.
- Shrugging the shoulders.
- Lifting the chest off the pad.
Muscles worked by the Prone W Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bent elbows add external rotation. Raising the arms face down into Y, T or W shapes trains scapular retraction and upward rotation: the lower traps lead in the Y, the mid traps in the T, with the rear delt and rhomboids assisting.
Prone W Raise alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Prone W Raise work?
Mainly the lower traps and mid traps. The rotator cuff, rear delts and rhomboids assist.
Is the Prone W Raise good for beginners?
Yes. The Prone W Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Prone W Raise?
For example the Cable W Raise, TRX W Fly and Dumbbell W Press. They train mostly the same muscles, some with different equipment.
How do you make the Prone W Raise harder?
Add weight or reps, or move on to the Cable W Raise and Dumbbell W Press.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258 (prone raises, lower and middle trapezius)
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