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Superman W to Y

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

EasyGlutesRear shoulders

About this exercise

Superman W to Y is a prone bodyweight exercise that combines the classic superman hold with a W-to-Y arm transition. Lying face-down, you lift your chest and legs off the floor, hold arms in a W position to activate the rear delts and traps, then extend them overhead into a Y to further challenge the lower trapezius and thoracic extensors.

How to Perform

  • Lie face-down on the floor with legs straight and arms at your sides
  • Simultaneously lift your chest, arms, and legs off the floor into a superman position
  • Bend your elbows and pull your arms into a W shape, squeezing your shoulder blades together
  • Slowly extend your arms forward and up into a Y shape, keeping chest and legs elevated
  • Pause briefly in the Y position, feeling the engagement through your back and rear shoulders
  • Return your arms to the W position, then lower everything back to the floor
  • Repeat for the desired number of reps

Muscle Activation

Primary
GlutesRear shouldersSide shouldersLower back
Secondary
HamstringsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Superman W to Y

The Superman 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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