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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

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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