How To Perform Prone W Raises

The Prone W Raise is a classic rehab exercise often prescribed for neck and shoulder pain, and may help to improve posture and strengthen the back.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): upper back, core, shoulders
Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Mantain neutral spine, thumbs face ceiling, squeeze shoulder blades to lift arms

Before starting:

Feel free to use a rolled up dish towel under your forehead for support.

1. Lay face down and position your arms in a "W" without shrugging.

2. Slide your arms down slightly towards your feet to position your shoulder blades in your "back pocket".

3. Retract/squeeze your shoulder blades and lift both arms off the floor towards the ceiling. Be sure to not shrug as you perform this exercise.

4. Slowly lower your arms back to the start and repeat your reps.