Shoulders · Bodyweight
Lyine Prone W Raise
How to do the lyine prone w raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your elbows bent and tucked close to your sides so your arms form a W, palms facing down. Lift your hands and elbows off the floor by squeezing your shoulder blades down and back. Hold briefly, then lower with control, keeping your forehead on the mat and lower body relaxed.
- 1Mid-back and rear delts contracting as you squeeze the blades down and
- 2back
- 3Forehead resting on the floor with a relaxed neck
- 4A small, precise lift held briefly at the top
Common mistakes
- Shrugging your shoulders toward your ears or arching your low back
- Lifting your head or flinging your arms up
- Rushing the raise instead of controlling it
Muscles worked
The lyine prone w raise mainly works the rear delts and mid traps, with the lower traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the lyine 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.