Prone W Raise
The prone W raise is a bodyweight exercise performed face down: the elbows bend and draw in towards the ribs so the arms make a W, hands turned up and out, and the elbows and hands lift a few centimetres as the shoulder blades squeeze together. The movement draws the shoulder blades together with the shoulders turned out, and is aimed at the middle trapezius and the rotator cuff. Unlike the prone Y and T raises, it has not been tested in a study, so it is offered as simple accessory upper-back work, not a substitute for a row.
How to do it
Lie face down on the floor or a bench, forehead resting on a folded towel. Bend the elbows and draw them in towards the ribs so the arms make a W, hands turned up and out. Squeeze the shoulder blades together and lift the elbows and hands a few centimetres, pause, then lower. Keep the neck long and the lower back relaxed.
Coaching cues
- Elbows bent, arms in a W
- Turn the hands up and out
- Squeeze the shoulder blades together
- Neck long, eyes to the floor
- Pause at the top
Why train it
- It trains the shoulder blades drawn together with the shoulders turned out, a different position from the prone Y and T raises.
- It needs no equipment beyond a floor or a bench, so it fits a warm-up, a home session or travel.
- The lift is small and easy to control, which suits beginners as well as experienced lifters.
- It pairs naturally with the prone Y and T raises to work the upper back in three positions.
Common mistakes
- Lifting the head — keep the neck long, the forehead on a folded towel and the eyes on the floor.
- Letting the elbows drift wide out of the W — draw the elbows in towards the ribs before you lift.
- Skipping the pause — hold briefly at the top with the shoulder blades squeezed together before lowering.
- Arching the lower back to lift higher — the lift is only a few centimetres; keep the lower back relaxed.
Primary: Middle Trapezius, Rotator Cuff.
Secondary: Lower Trapezius, Rhomboids, Posterior Deltoid.
Equipment
Good for
Easier variation
A smaller lift.
Similar movements
Frequently asked
- What muscles does the prone W raise work?
- It is aimed at the middle trapezius and the rotator cuff, with the lower trapezius, rhomboids and posterior deltoid as secondary muscles. No study has measured this exercise, so that is based on the movement, not on testing.
- How many sets and reps should I do for the prone W raise?
- Two to four sets of 10–15 repetitions works for most purposes, with a deliberate pause at the top. As a warm-up, one or two lighter sets are enough.
- Can I do the prone W raise without a bench?
- Yes. Lying face down on the floor is the usual setup, with a folded towel under the forehead to keep the neck neutral.
- Is there research on the prone W raise?
- No study has tested the prone W with the elbows bent, so no claim is made for it beyond the movement itself. The prone Y and T raises have been studied, and both strongly activate the middle and lower trapezius.
- What are good alternatives to the prone W raise?
- The prone Y and prone T raises work neighbouring positions and have been studied. With a cable machine, the cable face pull trains a comparable pattern under adjustable load.
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