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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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