Dumbbell Prone W Raise
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Shoulders
- Typ
- Strength
The dumbbell prone W raise is a shoulder accessory exercise that strengthens the rear shoulders (posterior deltoids) along with the mid and lower trapezius and the rhomboids. Performed face-down on an incline bench with light dumbbells, you pull the weights up and out into a W shape to build upper-back posture and shoulder stability.
Dumbbell Prone W Raise: So führst du sie aus
- 1Set an incline bench to roughly 30–45° and lie face-down (prone) with your chest against the pad and your feet braced on the floor.
- 2Hold a light dumbbell in each hand with your palms facing each other and let your arms hang straight down toward the floor.
- 3Pull your shoulder blades down and together to set your upper back before you move the weights.
- 4Bend your elbows and raise the dumbbells up and out so your upper arms, forearms, and torso form a W shape.
- 5Lead with your elbows and squeeze your shoulder blades together at the top, keeping your arms in line with your shoulders.
- 6Pause briefly at the top without shrugging your shoulders toward your ears.
- 7Lower the dumbbells under control back to the hanging start position.
- 8Complete your reps, then set the dumbbells down safely.
Technik-Tipps
- Use light dumbbells — this is a control and posture exercise, not a heavy lift, so quality of motion matters more than load.
- Keep your neck long and your forehead pointed down to avoid craning your head up off the pad.
- Drive the movement from your shoulder blades and rear delts rather than yanking with your arms.
- Move at a steady tempo and pause at the top to feel the contraction in your upper back.
Häufige Fehler
- Using too much weight, which forces you to swing the dumbbells and shifts the work away from the rear delts and traps.
- Shrugging your shoulders toward your ears at the top, which loads the upper traps instead of the mid/lower traps you want to train.
- Lifting your chest off the pad to generate momentum, which removes tension from the target muscles and stresses the lower back.
- Letting the dumbbells drop quickly on the way down instead of lowering them under control, wasting half the rep.
Häufig gestellte Fragen
What muscles does the dumbbell prone W raise work?
It mainly works the rear shoulders (posterior deltoids), with the mid and lower trapezius and the rhomboids helping retract and stabilize the shoulder blades.
Why is it called a W raise?
At the top of the rep your bent arms and torso form the shape of a W — elbows out and down, forearms angled up — which is what cues the upper-back muscles to work.
How much weight should I use?
Start very light. Because the rear delts and mid-back muscles are small, most lifters use light dumbbells for higher reps, focusing on control rather than heavy load.
Is the dumbbell prone W raise good for posture?
Yes. It trains the muscles that pull your shoulder blades down and back, which can help counter rounded-shoulder posture from sitting and pressing-heavy programs.
How many sets and reps should I do?
Treat it as an accessory move: 2–4 sets of 12–20 reps with light dumbbells works well, prioritizing a controlled tempo and a clear squeeze at the top.
