How to do a Prone W's
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 140,710
- Popularity Rank
- 398th
- Difficulty
- Beginner
- Back Strength
- 74 mSCORE 39th
- Equipment Required
- Bodyweight-only
Workouts with Prone W's
Instructions for Proper Form
Prone W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.
- Lie face down on the ground or on a mat.
- Position your arms out to your sides so that you make the shape of a "W" with them and your body.
- Engage your back muscles to raise your arms off the ground.
- Keep your core engaged and your arms straight.
- Hold this position for a moment.
- Return your arms and palms to the ground.
Alternatives & Variations to Prone W's
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 323 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Cross-body Arm Stretch
11.9 mSCORESWAPPED 320 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
3. Dead Hang
7 mSCORESWAPPED 298 TIMESThe Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.
4. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 286 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
5. Bench T-Spine Stretch
13.1 mSCORESWAPPED 227 TIMESBench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.
6. Prone Y's
31.5 mSCORESWAPPED 156 TIMESProne Y's are an isolation exercise that primarily targets the muscles of the upper back and shoulders, particularly the lower trapezius. Lying face down and lifting your arms into a Y shape helps to improve scapular stability and posture. This exercise is excellent for those looking to enhance shoulder mobility and strength, and can help to prevent shoulder injuries.
7. Dumbbell Row
99.9 mSCORESWAPPED 155 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 154 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
9. Child's Pose
3.7 mSCORESWAPPED 143 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
10. Foam Roll Upper Back
4.1 mSCORESWAPPED 120 TIMESFoam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.