How to do the Prone W Raise
- Lie face down with bent elbows so your arms make a W shape.
- Lift your hands and elbows slightly while drawing your shoulder blades back.
- Lower gently with your gaze on the floor.
Common mistakes
- Raising your chest by arching your back.
- Bringing the elbows up toward your ears.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Prone T Raise · Bodyweight
- Resistance Band Row · Resistance bands
- One-Arm Dumbbell Row · Dumbbells
Frequently asked questions
What muscles does the Prone W Raise work?
Primary muscle group: Back. Secondary muscles: rear deltoids, rotator cuff.
How many reps should I do for the Prone W Raise?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Prone W Raise?
Compare the setup and equipment for these alternatives: Prone T Raise, Resistance Band Row, One-Arm Dumbbell Row.