Prone YTW - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Prone YTW

Step by step instructions, muscle activation and variants for the Prone YTW.

EasyRear shouldersTrapezius

About this exercise

The Lying Prone Y to T to W is a bodyweight scapular-strengthening drill performed face-down on the floor. By moving the arms through Y, T, and W positions in sequence, it activates the rear deltoids, mid-traps, and lower traps. It is an excellent corrective and warm-up exercise for improving shoulder stability and posture.

How to Perform

  • Lie face down on the floor with your forehead resting on the ground and arms extended overhead, thumbs up
  • Lift your arms into a Y shape by raising them overhead and slightly out to the sides, squeezing the shoulder blades; hold briefly
  • Move your arms out to a T position at shoulder height, keeping them elevated; hold briefly
  • Bend your elbows and pull them toward your hips, forming a W shape while driving elbows back; hold briefly
  • Lower your arms back to the floor with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
Side shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Prone YTW

The Prone YTW 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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