Prone W-Raise

Traps, rhomboids, deltsBodyweight, light dumbbells, band

A prone isolation exercise targeting the upper back and shoulders. The W-shaped arm position helps pinpoint the traps, rhomboids, and rear delts.

How to do it

1Lie on your stomach, bend your elbows, and pull them out to the sides to form a "W" shape with your arms.

2Hover your forehead just above the mat, keeping your neck straight and relaxed.

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

4Hold the top position for a second, feeling the squeeze between your shoulder blades.

5Inhale as you slowly lower your arms, keeping light tension in your back.

Common mistakes

Lifting your torso by arching your lower back instead of using your shoulder blades.

Shrugging your shoulders toward your ears—this overloads your neck.

Letting your arms drop quickly without control.

Breathing

Exhale as you lift your arms and squeeze your shoulder blades. Inhale as you lower them under control.

Make it harder or easier

To make it easier, perform the movement with bodyweight and a smaller range of motion. To make it harder, hold light dumbbells or use a resistance band.

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.