Prone W's
10 reps
Lie face down and lift bent arms into a W, squeezing the shoulder blades.
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Prone W's
Prone W's zero in on the upper back and rear shoulders, mainly the rear delts and rhomboids. Lying face down and pulling your arms into a W shape isolates those muscles without any momentum to cheat with. It's a simple, effective move for better posture and steadier shoulders.
How to do it
- 1
Lie face down on the floor or a mat.
- 2
Bend your elbows and set your arms out to the sides so your arms and body form a W.
- 3
Engage your upper-back muscles to lift your arms off the ground.
- 4
Keep your core tight and squeeze your shoulder blades together as you raise.
- 5
Hold briefly at the top, then lower your arms back down and repeat.