Prone W's
A prone shoulder stability exercise that strengthens the lower trapezius and external rotators to improve posture. By lifting your arms into a "W" shape, you actively combat rounded shoulders and enhance scapular control.
Since the Prone W targets small, easily fatigued postural muscles, tracking the intensity is crucial to prevent compensation from larger muscle groups. The AI analyzes your recent back training volume and recovery status to prescribe the optimal number of reps without overworking your stabilizers. If you report shoulder discomfort or impingement in your profile, the system can automatically suggest pain-free regressions or alternative activation drills based on your past feedback.
Form Cues
- Lie face down with your chest supported and head neutral
- Bend your elbows to create a 'W' shape with your arms
- Squeeze your shoulder blades down and back towards your pockets
- Rotate your thumbs toward the ceiling as you lift
- Hold the top contraction for 1-2 seconds
- Don't shrug your shoulders up towards your ears
- Don't extend your lower back to lift your torso
- Don't jut your chin forward during the lift
- Don't allow your hands to drop lower than your elbows
- Don't use momentum to swing into position
Common Mistakes
- Overusing the upper trapezius (shrugging)
- Compensating with lumbar extension
- Leading with the hands instead of the elbows
- Holding the breath during exertion
- Failing to maintain external rotation
Muscles Worked
This exercise specifically isolates the middle and lower trapezius along with the rhomboids, which are essential for scapular depression and retraction. It also recruits the posterior deltoids and the external rotators of the rotator cuff, providing critical structural balance for those who press heavy weights.
Primary
Secondary
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