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Lying Prone W

Step by step instructions, muscle activation and variants for the Lying Prone W.

EasyRear shoulders

About this exercise

The lying prone W is a corrective shoulder exercise performed face-down on the floor. With elbows bent and arms positioned so the body forms a "W" shape, it targets the middle trapezius, rear deltoids, and external shoulder rotators, helping to counteract internal rotation and improve scapular control.

How to Perform

  • Lie face-down on the floor with your forehead resting lightly on the ground
  • Bend your elbows to roughly 90 degrees and position your arms so your body forms a "W" shape, thumbs pointing upward
  • Squeeze your shoulder blades together and lift both arms off the floor
  • Focus on externally rotating your shoulders as you raise your arms
  • Hold the raised position briefly, feeling the contraction in your upper back and rear shoulders
  • Lower your arms back to the floor with control
  • Keep your neck neutral throughout and avoid shrugging
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shoulders
Secondary
Trapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Prone W

The Lying Prone W is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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