Step by step instructions, muscle activation and variants for the Dumbbell Lying Prone W Raise.
The lying prone W raise targets the rear deltoids, rhomboids, and mid-traps by bending the arms into a W shape and raising them off the floor while lying face down. The external rotation component of the movement makes it especially effective for correcting rounded-shoulder posture and improving rotator cuff health.
Common mistakes content is coming soon.
The Dumbbell Lying Prone W Raise 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.