PULL & BACK · NO EQUIPMENT
How to do a Prone W Raise
Works your upper back, shoulders. Gently draw your shoulder blades together; keep your chest down.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- Lie face down, forehead resting on a folded towel, elbows bent into a W.
- Gently squeeze your shoulder blades together and lift your hands and elbows slightly.
- Keep your neck relaxed, pause briefly, then lower with control.
Common mistakes
- Lifting your chest or arching your lower back
- Shrugging toward your ears
- Forcing the shoulder movement
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.