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Prone W Raise

Back, traps

Coach's Tips

Keep your head and chest still, and close up your scapular first to better feel the movement of your back!

How to

Starting Position

1. Lie face down on the floor with your arms extended out in front of you. 2. Position your feet together and keep your head and neck in a neutral position.

Proper Form

1. Slowly raise your arms and legs off the ground as high as you can while keeping your head, neck and shoulders in the same position. 2. Hold this position for a few seconds, then lower your arms and legs back to the starting position.

Breathing Technique

1. Breathe in as you raise your arms and legs off the ground. 2. Breathe out as you lower your arms and legs back to the starting position.

Precautions

1. Make sure to keep your head, neck and shoulders in the same position throughout the entire exercise. 2. Avoid arching your back as you raise your arms and legs off the ground. 3. Do not hold your breath during the exercise. 4. If you feel any pain or discomfort, stop the exercise immediately.

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