Shoulders · Bodyweight
Lying Prone W
How to do the lying prone w, 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. With palms facing down, lift your hands and elbows off the floor by squeezing your shoulder blades together. Hold briefly, then lower back down with control, keeping your forehead on the mat.
- 1Lift your arms by squeezing your shoulder blades down and back
- 2Keep your forehead on the floor and feel your mid-back and rear delts contract
- 3Pause briefly at the top to emphasize the contraction before lowering
Common mistakes
- Don't shrug your shoulders toward your ears or arch your lower back
- Avoid lifting your head or flinging your arms; keep it small and precise
- Don't rush the raise; focus on activation rather than speed
Muscles worked
The lying prone w mainly works the rear delts and mid traps, with the lower traps and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the lying prone w 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.