Dumbbell Prone W Raise Exercise Guide
Exercise Profile
- Target
- Deltoids
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoids
- Secondary Muscles
- Triceps Brachii, Deltoid Lateral
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Prone W Raise
How to: Dumbbell Prone W Raise
- Lie face down on a flat surface, holding a dumbbell in each hand.
- Keep your arms straight and extended below you.
- Raise your arms to form a 'W' shape, squeezing your shoulder blades together.
- Lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, leading to poor form.
- Bending the back instead of engaging the core.
- Not controlling the weight during the lowering phase.
Modifications
- Perform the exercise with no weights to master the form before adding dumbbells.
- Reduce the weight of dumbbells if you experience discomfort.
Tips
- Keep your back straight throughout the movement.
- Focus on slow and controlled movements for better muscle engagement.
- Make sure to start with light weights to avoid shoulder strain.
Dumbbell Prone W Raise Alternatives
Tags
shoulders
deltoids
strength
dumbbell
triceps
upper body