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Prone W Raise
- 1 - Lie face down on the floor with your legs extended and your forehead resting lightly on the ground or a towel.
- 2 - Bend your elbows to about 90 degrees and position your arms out to the sides so they form a W shape, with palms facing down or thumbs pointing up.
- 3 - Brace your core gently and keep your neck neutral throughout the movement.
- 4 - Squeeze your shoulder blades down and back, then lift your hands, forearms, and elbows slightly off the floor without shrugging your shoulders.
- 5 - Pause briefly at the top while maintaining the W position and controlled scapular retraction.
- 6 - Lower your arms back to the starting position with control and repeat for the desired number of repetitions.
