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

W to Y Superman

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

EasyRear shouldersTrapezius

About this exercise

The W to Y superman is a prone bodyweight exercise that strengthens the upper and lower trapezius, rhomboids, and rear deltoids by transitioning between a W arm position and a Y (overhead) arm position while holding the torso elevated. The movement improves scapular stability and counteracts the effects of prolonged sitting or poor posture.

How to Perform

  • Lie face down on the floor with your arms bent in a W shape — elbows at shoulder height, hands near your head
  • Lift your chest and arms slightly off the floor, engaging your upper back
  • Hold the W position briefly, squeezing your shoulder blades together and down
  • Extend both arms overhead into a Y position, thumbs pointing up
  • Hold the Y position briefly before returning to the W position
  • Continue alternating between W and Y while keeping your chest lifted throughout
  • Lower to the floor and rest briefly between sets

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
GlutesLower back

Common Mistakes

Common mistakes content is coming soon.

About the W to Y Superman

The W to Y Superman 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.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back

Arm circles stretch

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Arm Up Rotator Stretch

Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders