Injury prevention · Level 1
Prone W pull
Lying face down with arms straight, pull your elbows to your ribs forming a W.
- Suggested dose
- 3 × 12 rep · 30s rest
- Equipment
- No equipment · or · Mat · or · Towel
- Works
- Upper back, Lats, Rotator cuff
- Pattern
- Pull, Scapular stability
How to do it
- Lying face down, arms straight forward and raised a few centimeters (if you have a towel, pull its ends taut).
- Bring your elbows toward your ribs squeezing your shoulder blades, as if doing a pull-up.
- Hold 2 s and stretch back out without resting your arms.
Key points
- Chest slightly raised
- Shoulder blades toward your back pockets
Common mistakes
- Lifting your head
- Arching the lower back
Why it helps your tennis
Activates lats and lower traps with no equipment: the foundation of a healthy serve.
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.