Prone W Raise
Primary
Back
Secondary
Rear deltoids, Rotator cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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Use for shoulder health for optimal results. The Prone W Raise — a isolation pulling movement — is one of the most effective ways to train your back, with secondary work on your Rhomboids.
Everything You Need to Know About the Prone W Raise
The Prone W Raise is a good for beginners exercise that targets your Rotator cuff and Rear deltoids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder health for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone W Raise — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone W Raise?
- 1
Lie face down on floor or bench.
- 2
Arms bent in W position.
- 3
Elbows at 90 degrees.
- 4
Raise arms while keeping W shape.
- 5
Squeeze upper back for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Prone W Raise?
Great for external rotation.
Shoulder health exercise.
Bodyweight or very light.
Feel the squeeze for optimal results.
Common Prone W Raise mistakes
Arms straightening for optimal results.
On pulling movements like the Prone W Raise, this mistake typically means your arms are doing work that should come from your Rotator cuff. Initiate every rep by engaging your Rotator cuff first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Prone W Raise takes work away from your Rotator cuff and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Too much weight for optimal results.
Loading more weight than you can control on the Prone W Raise forces compensatory movement patterns that bypass your Rotator cuff. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Prone W Raise — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Prone W Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 30-45s.
What are good alternatives to the Prone W Raise?
Other Variations
- Incline W Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone W Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep elbows bent.
- Very light weight.