Lying Prone W to T - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Prone W to T

Step by step instructions, muscle activation and variants for the Lying Prone W to T.

EasyRear shoulders

About this exercise

The Lying Prone W to T is a scapular stability and rear deltoid exercise performed face-down on the floor. Starting with arms bent in a W position, you transition them outward into a T shape, squeezing the shoulder blades and activating the upper back and rear delts throughout the movement.

How to Perform

  • Lie face-down on the floor with your forehead resting on the ground
  • Raise your chest slightly and form a W with your arms: elbows bent, upper arms at shoulder height, hands pointing forward
  • Squeeze your shoulder blades together and retract your shoulders away from your ears
  • Slowly extend your arms outward to form a T shape, keeping them at shoulder height
  • Hold the T position briefly, feeling the contraction in your rear delts and upper back
  • Return your arms to the W position with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Rear shoulders
Secondary
Trapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Prone W to T

The Lying Prone W to T is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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