Lying Prone W-Raise

Starting Position:
1. Begin by lying flat on your stomach on a mat or comfortable surface.
2. Extend your legs straight back and keep your feet hip-width apart.
3. If using dumbbells, hold one in each hand with your palms facing down. Your arms should be straight and positioned along your sides.

Movement Instructions:
1. Engage your core and keep your head in a neutral position, looking at the mat.
2. Slowly lift your arms out to your sides while simultaneously raising them upward, forming a "W" shape with your arms. Your elbows should remain bent at a 90-degree angle.
3. Squeeze your shoulder blades together at the top of the movement.
4. Lower your arms back to the starting position with control.
5. Repeat the movement for 10-15 repetitions, ensuring to maintain a steady pace and controlled movements.

Tips:
- Avoid using momentum; focus on the muscle engagement.
- If using dumbbells, start with lighter weights to perfect your form.
- Keep breathing evenly throughout the exercise, exhaling as you lift and inhaling as you lower.