Lying Prone W
Description
The lying prone w is a prone upper back activator that pulls the arms back into a W shape. The lifter lies face down with the elbows bent and pulls the arms back so the body forms a W. The move emphasizes the lower traps and rear delts.
Muscle Group
Equipment Required
Lying Prone W Instructions
- Lie face down on the floor or a bench.
- Bend the elbows and bring the upper arms close to the sides.
- Set the forearms angled out forming a W shape.
- Brace your core and keep the head neutral.
- Lift the arms off the floor by pulling the elbows back.
- Squeeze the upper back hard at the top.
- Hold the W position briefly.
- Lower the arms back down with control.
Lying Prone W Form & Visual
Lying Prone W Benefits
- Activates the lower traps
- Builds posture strength
- No equipment needed
- Strong upper back activator
- Easy to add to a warm-up
- Useful posture move
Lying Prone W Muscles Worked
- Lower trapezius
- Rhomboids
- Posterior deltoid
Lying Prone W Variations & Alternatives
- Lying Prone Y
- Lying Prone T
- Wall Slide
- Band Pull Apart
