Lying Prone W to T 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
- Prone W to T Raise
How to: Lying Prone W to T
- Lie face down on a mat with your legs straight and arms in a 'W' position.
- Engage your core and lift your arms and torso slightly off the ground.
- Hold for a moment, then lower back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting your head too high, which strains the neck.
- Failing to engage the core during the movement.
- Overextending the arms, which can lead to shoulder discomfort.
Modifications
- Perform the exercise with your arms extended in front for added support.
- Reduce the range of motion if necessary.
Tips
- Keep your neck neutral and avoid straining.
- Engage your core to stabilize your body.
Lying Prone W to T Alternatives
Tags
back
strength
core
posture
stability
mobility