Dumbbell Prone W Raise
Chest down on a low incline bench, the bent arms draw the elbows back and turn the bells up beside the head, so the arms form a W.
How to do it
Setup
Chest on a low incline bench, toes on the floor, bells hanging in front with the elbows bent.
Steps
- Draw the elbows back and up, level with the back.
- Turn the forearms up so the bells finish beside the head.
- Reverse the turn and lower the bells under control.
Common mistakes
Lifting the chest off the pad: the bench holds you; stay on it. Flaring the elbows out to shoulder height: keep them lower, about 45° from the body, for the W. Bells so heavy they stop the turn: light bells, full rotation.
Breathing
Exhale on the raise, inhale lowering.
