Prone Dumbbell W-Raise

Rotator cuff, rear delts, trapsDumbbells

Performed prone, this exercise strengthens the rotator cuff, rear delts, and traps. The W-arm position safely recruits small stabilizing muscles, improving scapular control without axial spine loading.

How to do it

1Lie face down with your forehead resting on a mat, holding light dumbbells.

2Bend your elbows to 90 degrees and flare them out to form a W shape.

3Exhale, squeeze your shoulder blades together, and lift your forearms, dumbbells, and elbows off the floor.

4Pause briefly at the top, feeling the upper back contract.

5Inhale and smoothly lower your arms back to the floor.

Common mistakes

Hyperextending the lower back and cranking the neck backward.

Using too much weight, breaking proper bar path and mechanics.

Bending wrists back while lifting the weights.

Breathing

Exhale as you lift your arms and squeeze your shoulder blades; inhale as you lower them to the floor.

Make it harder or easier

To make it easier, drop the dumbbells and perform the movement with just bodyweight.

To make it harder, hold the top position for two to three seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.