SHOULDERS · ISOLATION
Prone W Raise
A prone shoulder-control drill using a W-shaped arm position.
Primary musclesRear delts, Upper back
Secondary musclesRotator cuff
EquipmentBench, Bodyweight or light weights
DifficultyBeginner · Shoulder External Rotation
How to perform
- Lie face down with elbows bent.
- Lift the arms into a controlled W position without shrugging.
- Lower slowly.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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