Prone W Raise

How to do it

1. Lie face-down on an incline bench with your chest supported and your arms hanging straight down, holding a light dumbbell in each hand.
2. Bend your elbows to about 90 degrees so your upper arms are close to your body and your forearms point down.
3. Squeeze your shoulder blades down and together, then lift your forearms out to the sides to form a "W" shape.
4. Rotate your forearms upward as they rise, keeping your elbows tucked near your ribs rather than flaring wide.
5. Pause briefly at the top with your shoulder blades pinched, without shrugging your shoulders toward your ears.
6. Lower back to the starting position under control and repeat.