How to do a Prone W’s
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Prone W’s
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.
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2. Dumbbell Bent Over Row
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3. Dead Hang
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4. Dumbbell Bent Over Reverse Fly
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6. Loop Band Shoulder Squeeze
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7. Dumbbell Row
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8. Child's Pose
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9. Foam Roll Upper Back
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