Lying Prone W
Expert Advice
Ensure your elbows are bent at a 90-degree angle and focus on the contraction in your upper back.
How-to-do Steps
- Lie face down with your arms bent at the elbows, forming the letter 'W'.
- Lift your arms off the ground, squeezing your shoulder blades together.
- Hold the contraction briefly, then lower back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Prone W primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders65%
Secondary
Traps35%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lying Prone W work?
Lying Prone W primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Prone W?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lying Prone W suitable for beginners?
Lying Prone W is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
