Also known as: prone w raise, scapular w raise, prone scapular raise, prone back raise

What is Scapula W Raise?

The Scapula W Raise is a prone bodyweight exercise that lifts straight arms into a W by engaging the scapula to activate the upper back and scapular stabilizers. It primarily targets the back (upper trapezius, rhomboids) and is rated Easy for beginners working on posture and mobility.

How to Do Scapula W Raise

  1. Assume prone position: Lie face down with legs together, pelvis neutral, and forehead on the floor to maintain cervical alignment and spinal neutrality.
  2. Form W arms: Extend your arms overhead and externally rotate so elbows and hands form a W; thumbs should point upward and elbows remain straight.
  3. Lock elbows and thumbs: Squeeze triceps to keep arms straight and thumbs up to maintain shoulder external rotation and safe joint positioning.
  4. Engage scapulae: Pull your shoulder blades down and back to lift the arms off the floor using scapular depression and retraction, not the neck.
  5. Lower with control: Slowly lower arms back to the floor with controlled motion, avoiding momentum and keeping pelvis and neck stable between reps.

Muscle Groups

Back

Description

Take a prone position on the floor. Legs together, pelvis neutral.
Arms straight & overhead forming a W shape.
Squeeze your triceps to lock your arms, thumbs pointed upward.
Raise your arms off the floor my engaging your scapula, pause at the top. Lower and repeat for reps.
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Scapula W Raise?

This exercise improves scapular stability, upper back strength, and posture while enhancing shoulder health and mobility. It helps reduce rounded shoulders and supports safer overhead movements when practiced consistently.

What common mistakes should I avoid when doing this exercise?

Avoid shrugging the shoulders, arching the lower back or neck, bending the elbows, and using momentum. Keep arms straight, pelvis neutral, and lift through scapular retraction and depression for safety.

How can I progress or modify the Scapula W Raise?

Modify by reducing range of motion or performing the movement on a folded towel for comfort. Progress with longer isometric holds, higher reps, or adding light resistance (small weights or bands) once form is solid.