Shoulders · Dumbbell
Dumbbell Prone W Raise
How to do the dumbbell prone w raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on a mat or bench holding a light dumbbell in each hand, elbows bent and tucked so your arms form a W. With palms facing down, lift your hands and elbows by squeezing your shoulder blades together, hold briefly, then lower with control. Keep your forehead down and your lower body relaxed.
- 1Your shoulder blades squeezing down and together
- 2Your mid-back and rear delts contracting against the dumbbells
- 3A brief pause at the top to feel the contraction
Common mistakes
- Don't shrug your shoulders toward your ears or arch your lower back
- Avoid lifting your head or flinging the dumbbells up
- Don't rush; keep the movement small and precise
Muscles worked
The dumbbell prone w raise mainly works the mid traps and rear delts, with the lower traps and side delts assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell prone w raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.