Reviewed exercise · new

Prone W Raise

A accessory horizontal pull movement for back, shoulders.

Equipment

bodyweight

Typical range

10–25 reps

Also trains

No secondary emphasis listed

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lie face down, form a W with the arms, and lift the hands and elbows slightly without neck strain.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Draw shoulder blades gently back.
• Use a repeatable, pain-free range.

Common mistakes

• Shrugging or lifting through the low back.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.