Primary
Back
Secondary
Rear deltoids, Rotator cuff
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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Prone W raises target your lower traps, rhomboids, and rotator cuff in one movement. Lying face down eliminates momentum, making this a pure upper back activation exercise. The W shape of your arms strengthens external rotation while building postural muscles.
When to use it
Use for shoulder health for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Keep your elbows bent at 90 degrees throughout—do not let them straighten. Squeeze your shoulder blades together as you lift. Use no weight or very light dumbbells; this is about activation, not load.
Also targets: Shoulders, rotator cuff
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We slot it into the right day with sets, reps, and progression you can follow.
Lie face down on floor or bench.
Arms bent in W position.
Elbows at 90 degrees.
Raise arms while keeping W shape.
Squeeze upper back for optimal results.
Lower with control for optimal results.
Great for external rotation.
Shoulder health exercise.
Bodyweight or very light.
Feel the squeeze for optimal results.
Use prone W raises as a warm-up before pressing or pulling. Excellent for shoulder health and fixing rounded posture. Include them 2-3 times per week as prehab, not as a strength builder.
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.
All fitness levels looking to build strength and muscle definition.
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.
MySetPlan places Prone W Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Prone W Raise
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Frequently Asked Questions About the Prone W Raise
The Prone W Raise primarily targets the Rotator cuff, Rear deltoids, making it an effective exercise for back development. Secondary muscles worked during the Prone W Raise include Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Prone W Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Prone W Raise, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 30-45s. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-25 reps.
Yes, the Prone W Raise can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Prone W Raise include: Face Pull, External Rotation. These exercises target similar muscle groups as the Prone W Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.