# Prone W Raise

URL: https://heatsy.app/ex/prone-w-raise

Also known as: Prone W Raises, W Raise, Prone W Hold, Floor W Raise

Body region: Back, Shoulders

## Muscles

- Main: Trapezius, Rhomboids
- Helps: Deltoid, Infraspinatus, Teres Minor, Latissimus Dorsi
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Technique

1. Rest face down on a mat with the elbows bent into a W, hands beside the head.
2. Keep your forehead near the floor and your neck long.
3. Pull your elbows back and down toward your hips, squeezing the shoulder blades together, and lift your hands a little off the floor.
4. Hold briefly, then return slowly to the W.

### Cues

- Pull the elbows to your hips.
- Keep a long neck.

### Common mistakes

- Shrugging the shoulders.
- Lifting the head.
- Arching the lower back.

## Alternatives

- [Prone T Raise](https://heatsy.app/ex/prone-t-raise)
- [Prone Y-T-I Raise](https://heatsy.app/ex/prone-y-t-i-raise)