Prone Y-T-W

Prone Y-T-W raises are a face-down upper back exercise: you lift your arms in a Y, T and W shape to strengthen the traps and pull your shoulders back. Hold each lift 2 seconds and do 3 sets of 10 in each position.

Prone Y-T-W

Duration

2 min

Reps

10 each position

Sets

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.

Mike's coaching cues

Keep your thumbs pointing up toward the ceiling in every position.
Feel your lower traps doing the work in the Y, not your neck.
Don't let your shoulders shrug up toward your ears. Keep them packed down and back on every rep.
In the W, squeeze your shoulder blades together hard.
Move with control through each position, no swinging the arms up.

Easier option

If lying face down is tough, do all three positions standing against a wall - move your arms into the Y, T, and W shapes while pressing your back gently into the wall.

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

Common questions

What muscles do prone YTW raises work?

The Y targets the lower trapezius, the T targets the middle trapezius and the W brings in the rotator cuff. Together they work the upper back from multiple angles.

What are the benefits of the YTW exercise?

It strengthens all portions of the trapezius, helps correct scapular instability and winging, and improves shoulder blade position, which can reduce your risk of shoulder impingement.

How many sets and reps of prone Y-T-W should I do?

Do 3 sets of 10 reps in each position, with a Y, T and W together making up one set. Hold each lift for 2 seconds. Slow and controlled beats fast and sloppy.

Why do I feel prone Y-T-W raises in my neck?

Usually the head is lifting or craning forward, or the shoulders are shrugging up. Keep your neck relaxed, shoulders down and back, and focus on the muscles between your shoulder blades.

Can I do the YTW exercise without lying down?

Yes. Stand with your back against a wall and move your arms into the Y, T and W shapes while pressing your back gently into the wall. This is a good starting point if lying face down is tough.