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Dumbbell Lying Prone W Raise

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

EasyRear shoulders

About this exercise

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.

How to Perform

  • Lie face down on a flat surface with your forehead resting lightly on the floor
  • Bend your elbows to approximately 90 degrees and position your upper arms slightly below shoulder level, forming a W shape with both arms
  • Rotate your forearms outward so your thumbs point toward the ceiling
  • Lift your arms off the floor by squeezing the rear deltoids and upper back
  • Hold the top position briefly, focusing on scapular retraction and external rotation
  • Slowly lower your arms back to the floor and repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shoulders
Secondary
Trapezius

About the Dumbbell Lying Prone W Raise

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.

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