Prone W Raise
A challenging back exercise where your arms form a W shape, emphasizing shoulder blade retraction and external rotation.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Upper Back, Rear Shoulders, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie face down with arms bent at 90 degrees, elbows at shoulder height
- 2Forearms perpendicular to ground, forming a W shape
- 3Palms facing forward
- 4Engage core and glutes
- 5Lift elbows and chest off floor
- 6Squeeze shoulder blades together and down
- 7Externally rotate shoulders (thumbs point up/back)
- 8Hold for 2-3 seconds, lower with control
Common Mistakes to Avoid
Make It Easier
- Prone T raise
- Reduced hold time
- Less range of motion
Make It Harder
- Hold 5+ seconds
- Add pulses
- Increase tempo
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The prone w raise is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets upper back, rear shoulders for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.