Lying Prone V Lift

Muscles worked

Setup

1. Lie face down (prone) on a flat surface with your legs extended straight behind you.
2. Extend your arms forward and outward at a 45-degree angle to form a 'V' shape with your body.
3. Rotate your wrists so your thumbs are pointing directly toward the ceiling.
4. Rest your forehead lightly on the floor to maintain a neutral cervical spine.

How to do it

1. Exhale as you lift your arms off the floor as high as possible while keeping your elbows locked straight.
2. Squeeze your shoulder blades together and down toward your hips at the peak of the movement.
3. Hold the top position for one second, focusing on the contraction in your upper back.
4. Inhale as you slowly lower your arms back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your thumbs pointed up to ensure external rotation of the shoulder.
• Avoid shrugging your shoulders toward your ears; keep space between your neck and shoulders.
• Keep your chest and forehead on the floor to prevent your lower back from taking over the lift.
• Ensure the movement is driven by the shoulder blades and rear delts, not by swinging the arms.

Pro tips

• Focus on 'reaching' your hands as far away from your body as possible during the lift to maximize the lever length and tension.
• Imagine trying to pinch a pencil between the bottom of your shoulder blades to better engage the lower trapezius.

Make it harder

• Add a 3-5 second isometric hold at the top of every repetition.
• Hold light household objects or small 1-2lb plates to increase the resistance.

Frequently asked

What muscles does the lying prone v lift work?

The lying prone v lift primarily targets the trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the lying prone v lift?

The lying prone v lift requires no equipment — just your body weight.

Is the lying prone v lift good for beginners?

The lying prone v lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Back Extension Scapular AdductionIntermediate · glutes, hamstrings, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius