Step by step instructions, muscle activation and variants for the Dumbbell Prone W Raise.
A prone dumbbell exercise performed face-down on an incline bench that targets the rear deltoids and upper traps by moving the arms into a W-shaped position. The W path combines horizontal abduction with external rotation, making it an excellent corrective and muscle-building move for posterior shoulder health.
Common mistakes content is coming soon.
The Dumbbell 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.