Technique
- Lie face down on the ground, with your arms to the sides and the elbows bent, so that your arms form a big W-shape.
- Activate your Abs and get into a posterior Pelvic tilt.
- Lift your arms off the ground by activating your upper back muscles ( Shoulder retraction), then bring them back down slowly.
Form tips
- You will be tempted to arch the back, and engage the lower back muscles. Do not do that! That would shift the focus away from the scapulas and completely change the exercise. Instead, focus on keeping the Abs engaged, and pull your bellybutton up towards your spine. The back should be flat, and there should be a space between your belly and the ground.
Muscles
Strength
Secondary
- Back
Flexibility
Primary
- Serratus anterior
Secondary
- Chest
Individual muscles
Individual muscles
- Rhomboid major
- Middle trapezius
- Lower trapezius
Equipment
Appears in
Progressions
Hand release pushup
Novice
Variations
Floor W hold
Beginner
View Similar Exercises
View Similar Exercises
Floor I raise
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Floor T raise
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Flow IYTW
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Crab walk
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Lying prone snow angel
Beginner
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