Fitwill stands in solidarity with Ukraine

Lying Prone W

Lying Prone W

The lying prone W is a fantastic exercise that targets your upper back and shoulders, helping to improve your posture and strengthen the muscles that are often weakened by modern day lifestyles. To perform this exercise, you will need an exercise mat and a set of dumbbells. Start by lying face down on the mat with your arms extended straight out in front of you, palms facing down. If you're using dumbbells, hold them in your hands with your palms facing each other. Keep your legs straight and toes pointed. Keeping your core engaged and maintaining a neutral spine, lift your chest, arms, and legs off the ground simultaneously. Your body should form a "W" shape at the top of the movement. Hold this position for a brief moment, focusing on squeezing your shoulder blades together. Slowly lower your chest, arms, and legs back down to the starting position, keeping control throughout the movement. Avoid using momentum and aim for a controlled and deliberate motion. Performing the lying prone W regularly can help to strengthen your upper back, improve posture, and enhance shoulder stability. Start with a weight that challenges you but allows you to maintain proper form, gradually increasing the weight as you become stronger. Remember to warm up before attempting any exercise and modify the movement as needed to fit your fitness level. Regularly integrating the lying prone W into your fitness routine can contribute to a stronger, more balanced upper body.


  • Start by lying facedown on the floor with your arms extended overhead to form a 'W' shape.
  • Engage your core and squeeze your glutes to stabilize your body.
  • Keep your legs straight and lift your chest, arms, and legs off the floor simultaneously, while keeping your neck in a neutral position.
  • Focus on squeezing your shoulder blades together as you lift your arms.
  • Hold this position for a couple of seconds, feeling the activation in your back muscles.
  • Slowly lower your chest, arms, and legs back to the starting position, maintaining control throughout the movement.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire movement.
  • Maintain a neutral spine by keeping your head in line with your torso.
  • Keep your shoulder blades down and back to ensure proper upper body positioning.
  • Exhale as you lift your legs and inhale as you lower them to maximize control and stability.
  • Start with lighter weights and gradually increase resistance as you build strength.
  • Incorporate other exercises that target the back, such as rows and pull-ups, to create a well-rounded workout routine.
  • Ensure proper form by seeking guidance from a fitness professional or watching instructional videos.
  • Listen to your body and rest when needed to prevent overexertion and injury.
  • Stay consistent with your training by scheduling regular workout sessions.
  • Fuel your body with nutritious foods to support muscle recovery and growth.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts