Dumbbell Prone W Raise

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Lie prone (chest-down) on the bench with your head clearing the top edge and feet firmly on the floor for stability.
3. Hold a pair of light dumbbells with a neutral grip (palms facing each other).
4. Let your arms hang straight down toward the floor, slightly retracting your shoulder blades to engage the upper back.

How to do it

1. Initiate the movement by pulling your elbows up and back while simultaneously rotating your forearms outward to form a 'W' shape with your arms.
2. Exhale as you lift, ensuring your elbows remain bent at approximately 90 degrees and your thumbs point toward the ceiling at the top.
3. Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
4. Inhale as you slowly lower the dumbbells back to the starting position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your chest in constant contact with the bench to avoid using momentum.
• Maintain a neutral spine by looking slightly down at the floor, not straight ahead.
• Ensure the movement comes from the shoulders and shoulder blades, not by swinging the weights.
• Keep the wrists straight and aligned with the forearms throughout the lift.

Pro tips

• Focus on 'external rotation' at the top of the rep; try to point your thumbs as far back as possible to maximize rear delt and rotator cuff engagement.
• Imagine trying to pinch a pencil between your shoulder blades at the top of the 'W' position.

Make it harder

• Perform a 3-second isometric hold at the top of each repetition to increase time under tension.
• Slow the lowering phase (eccentric) to 4 seconds to challenge the postural stabilizers.

Frequently asked

What muscles does the dumbbell prone w raise work?

The dumbbell prone w raise primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell prone w raise?

The dumbbell prone w raise uses dumbbell.

Is the dumbbell prone w raise good for beginners?

The dumbbell prone w raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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