Prone Y-T-W
Three positions performed lying face-down that activate the lower and mid trapezius from multiple angles. One of the most complete upper back strengthening sequences in corrective exercise — the Y hits the lower trap, the T hits the middle, and the W hits the rotator cuff.
How to do it
- 1
Lie face down on a mat with arms extended overhead in a Y shape, thumbs pointing up.
- 2
Lift your arms off the floor by squeezing your shoulder blades together and down. Hold 2 seconds, lower.
- 3
Move arms out to a T position at shoulder level, thumbs up. Lift, hold 2 seconds, lower.
- 4
Bend elbows to 90 degrees in a W position with forearms hovering. Lift, hold 2 seconds, lower.
- 5
Complete all three positions as one set. Focus on the muscles between the shoulder blades, not the neck.
Benefits
- Strengthens all portions of the trapezius from multiple angles
- Corrects scapular instability and winging
- Reduces shoulder impingement risk by improving scapular positioning
Common mistakes
- Using momentum to swing the arms up rather than controlled scapular movement
- Letting the neck crane forward or the head lift excessively
- Not maintaining thumbs-up rotation throughout each position
Target areas
Good for
Get the full guided program, with video walkthroughs for every exercise.
Find Your ProgramBrowse all programs →
