Prone Y-T-W Raise

Technique

The prone Y-T-W raise is done lying face down, lifting the arms into a Y, then a T, then a W shape with the thumbs pointing up. It trains the lower and middle trapezius, rhomboids and rear delts, the muscles that hold the shoulder blades back and down, and is a common exercise for posture and healthy shoulders.

Steps

1. Lie face down on the floor or an incline bench with arms hanging or extended and forehead resting on a towel
2. Y: lift straight arms forward and out in a Y shape, thumbs up, squeezing the shoulder blades down
3. T: lower, then lift the arms straight out to the sides in a T shape
4. W: bend the elbows, pull them down toward your ribs in a W shape, then lower; that is one round

Common mistakes

• Shrugging the shoulders up toward the ears
• Arching the lower back to lift the arms higher

Variations

• Y-T-W with light dumbbells or plates
• Y-T-W on an incline bench

FAQ