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How to Do Prone W-Raise — Form, Muscles & Tips

Learn how to do the Prone W-Raise: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face-down on an incline bench holding light dumbbells, elbows bent at 90 degrees.
  2. Position arms so upper arms are at shoulder height and forearms point downward, forming a W shape.
  3. Externally rotate your arms by pulling your forearms upward while keeping upper arms at shoulder height.
  4. Squeeze your rear deltoids and retract your shoulder blades at the top.
  5. Slowly return to the starting position.
  6. Repeat for the desired number of repetitions.