Back · Horizontal pull
Prone W Raise
Upper back and rear shoulders
Primary areaBack
PatternHorizontal pull
DifficultyBeginner
TrackingRepetitions
SETUP
Equipment and muscle focus
- Equipment
- Bodyweight
- Primary
- Back
- Laterality
- Both sides
- Load tracking
- Bodyweight
- Editorial status
- Reviewed base movement
MOVEMENT GUIDE
How to perform it
Coaching cues
- Support your forehead on a folded towel.
- Draw elbows toward your back pockets into a W.
- Lift only slightly without shrugging.
LIBRARY CONNECTIONS
Where this exercise appears
5 sessions · 4 programs · 0 circuits
Men’s Muscle: Lower Emphasis40–55 min · Returning or intermediateTideglass: Restore the Current20–30 min · All levelsUpper Strength & Arms40–50 min · All levelsUpper Back Reset25–35 min · New or returningLow-Impact Consistency: 4 Weeks4 weeks · 3 days per weekBalanced Muscle: 4 Weeks4 weeks · 3 days per weekWomen’s Upper: Back & Arms35–50 min · All levelsMen’s Balanced Muscle: 4 Weeks4 weeks · 3 days per weekView all connectionsSearch and filter all 9 related items