Lyine Prone W Raise

Lyine Prone W Raise Exercise Description

The lying prone W raise is a bodyweight upper-back drill that reinforces scapulothoracic control. With the arms bent to form a “W,” you lift the elbows and hands by retracting and depressing the shoulder blades while maintaining a neutral spine. Primary emphasis is on the middle and lower trapezius and rhomboids, with assistance from the posterior deltoids and the external rotators of the shoulder (infraspinatus and teres minor). The movement pattern is horizontal abduction with external rotation, driven by the scapulae rather than the low back or neck. Expect a small, controlled range of motion focused on precise shoulder mechanics, not height or speed. Keeping the ribs grounded and the neck neutral helps target the intended musculature and reduces compensations like shrugging.

Muscle Groups: Back, Traps
Target Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Assisting Muscles: Deltoid - Posterior, Infraspinatus, Teres Minor
Stabilizing Muscles: Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back, Upper Back
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Scapular Depressors, Scapular Retractors
Joint Involvement: Single-joint
Muscle Location: Lower Traps, Mid Traps, Upper Back
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Lyine Prone W Raise Exercise

‘- Lie face down on the floor; place a folded towel under your forehead to keep the neck neutral.
– Set your arms in a “W”: elbows bent ~90°, upper arms slightly below shoulder height, thumbs pointing up, wrists neutral.
– Lightly brace your abdomen and keep ribs and pelvis in contact with the floor; glutes gently engaged for a neutral lumbar position.
– “Set” the shoulders by drawing the shoulder blades down and together without lifting yet.
– Raise elbows, forearms, and hands a few inches by moving at the shoulders; keep thumbs up and avoid shrugging.
– Keep the chin slightly tucked; do not look forward or arch the low back.
– Pause briefly at the top while maintaining scapular retraction and depression.
– Lower with control, keeping ribs down and shoulders away from ears.
– Use a comfortable, pain-free range; stop if the shoulders roll forward or the ribs flare.

Lyine Prone W Raise Tips

‘- Place a folded towel under your forehead to help keep your neck neutral.
– Set your arms in a clear “W” shape with elbows bent about 90°, upper arms slightly below shoulder height, and thumbs pointing up.
– Keep wrists neutral and thumbs up throughout the movement.
– Lightly brace your abdomen and keep ribs and pelvis in contact with the floor, with glutes gently engaged for a neutral lumbar position.
– “Set” your shoulders first by drawing the shoulder blades down and together before lifting the arms.
– Raise elbows, forearms, and hands a few inches by moving at the shoulders, avoiding any shrugging.
– Keep your chin slightly tucked and avoid looking forward or arching the low back.
– Use a small, controlled range of motion focused on precise shoulder mechanics rather than height or speed.
– Pause briefly at the top while maintaining scapular retraction and depression, then lower with control.
– Use a comfortable, pain-free range and stop if the shoulders roll forward or the ribs begin to flare.

Lyine Prone W Raise Beginner Introduction

The lying prone W raise is a floor-based bodyweight exercise that centers on controlled movement through the shoulder blades rather than the neck or lower back. The body rests face-down with a soft support under the forehead, and the arms are bent and angled out from the sides so they resemble the letter “W.” From this setup, the arms and elbows lift gently away from the ground through action at the shoulders, while the torso remains quiet and relaxed against the floor.

This drill places strong emphasis on the upper back, traps, and the muscles between the shoulder blades, with support from the rear shoulders and the small stabilizers of the shoulder joint. The lift stays relatively small, encouraging slow, deliberate motion instead of big, fast swings. Attention centers on smooth shoulder-blade movement, steady ribs, and a calm, lengthened neck position with the gaze toward the floor. Overall, it serves as a fine-tuning exercise for upper-back coordination and shoulder positioning using only body weight.