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

Lying Prone W to Y

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

EasyFront shouldersSide shoulders

About this exercise

The Lying Prone W to Y is a scapular mobility and posterior shoulder exercise performed face-down on the floor. Arms begin in a W shape with elbows bent, then transition into a Y shape with arms extended overhead, targeting the rear delts, lower traps, and the stabilizing muscles of the upper back.

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 straighten and extend your arms forward and upward to form a Y shape, keeping them slightly above head height
  • Hold the Y position briefly, feeling the stretch through your upper back and rear shoulders
  • Return your arms to the W position with control
  • Repeat for the desired number of reps

Muscle Activation

Primary
Front shouldersSide shoulders
Secondary
Rear shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Lying Prone W to Y

The Lying Prone W to Y 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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