Prone W raise – how to do it right
Face down, arms in a W, shoulder blades back and down.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- On your belly, elbows bent, arms like a W.
- Draw your shoulder blades back and down.
- Lift elbows and hands together.
- Long neck, shoulders away from your ears.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Don’t fancy the floor? Then do Bird dog instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Bent-over rowBack straight, pull elbows back close to your bodySupported one-arm rowFree hand on a chair or sofa, pull your elbow to your hipEisenhorn lat pulldownPull the bar in front of your head to your upper chest, never behind the neckEisenhorn rowBent over, pull the bar to your bellySingle-arm kettlebell rowFree hand on your thigh, pull your elbow to your hipBand pull-apartArms at shoulder height, pull the band apart, squeeze your shoulder blades