Lying Prone W Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Rhomboids, Trapezius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Lying Prone W Raise
How to: Lying Prone W
- Lie face down on the ground with your arms extended out to the sides in a 'W' position.
- Lift your arms and chest off the ground while keeping your neck neutral.
- Squeeze your shoulder blades together at the top of the movement.
- Lower back down to starting position and repeat for the desired number of repetitions.
Common Mistakes
- Allowing the neck to tense up.
- Lifting too high which can cause strain.
- Not engaging the back muscles fully.
Modifications
- Perform the exercise with arms to the side or extended in front for easier variation.
- Reduce the range of motion if discomfort occurs.
Tips
- Maintain a neutral spine throughout the movement.
- Engage your core to stabilize your lower back.
- Focus on controlled, slow movements to maximize effectiveness.
Lying Prone W Alternatives
Tags
back
strength
core
erector spinae
upper back
shoulders