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Upper Back · Beginner

Prone W Raise

Bench-supported bodyweight W raise combining scapular retraction with gentle shoulder external rotation.

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Prone W Raise demonstration

Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Bench

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with elbows bent so the arms form a W shape.
  2. 02Keep the forehead supported or the neck neutral.
  3. 03Lift the elbows and hands by drawing the shoulder blades back and down.
  4. 04Rotate the thumbs slightly up without pinching the neck.
  5. 05Lower slowly and keep the W shape through the whole rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionChest-Supported Incline Dumbbell W-RaiseRelated variationProne T RaiseRelated variationStanding W Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Pull-ApartComparable substituteBand Bent Over Pull ApartComparable substituteBand Scapular U PullComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteDumbbell Prone Bench Rear Delt Fly

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