Dumbbell Prone W-Raise

Dumbbell Prone W Raise Instructions

- An adjustable bench

Positioning

1. Set the bench to a flat or slightly inclined position.
2. Lie face down on the bench with your legs hanging off the end and your feet resting on the floor.
3. Hold a dumbbell in each hand, keeping your arms fully extended towards the floor.
4. Your grip should be neutral (palms facing each other).
5. Keep your head in a neutral position, looking down at the bench.

Movement

1. Start by engaging your core and retracting your shoulder blades.
2. Slowly raise your arms in a "W" shape by bending your elbows and lifting the weights out to the sides.
3. Keep your elbows at shoulder height while squeezing your shoulder blades together.
4. Hold the position at the top for a moment to maximize tension, then slowly lower the dumbbells back to the starting position.
5. Repeat for the recommended number of repetitions, ensuring smooth and controlled movements throughout.

Tips

- Focus on using the muscles in your shoulders and upper back.
- Avoid using momentum; control the weights as you raise and lower them.
- Keep your movements slow and deliberate to enhance muscle engagement.