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Prone W lift

Shoulder-blade support

Prone W lift — setup and movement1 SET UP2 MOVE WITH CONTROLTop view · lift only slightlyTop view · lift only slightlyLift arms a little
Simplified movement diagram · follow your coach’s demonstration.
  1. Lie face down with your forehead supported, elbows bent into a W.
  2. Lift your hands and elbows just off the floor. Keep ribs down and neck relaxed; lower slowly.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.