Prone Y-T-W Raise

How to perform the Prone Y-T-W Raise

1. Lie face down on the floor or a slight incline bench with the arms hanging toward the floor and the forehead down, chest lightly lifted.
2. For the Y, raise both straight arms overhead into a Y shape with thumbs up, squeezing the lower traps as the hands lift.
3. Lower and then form the T by raising both arms straight out to the sides at shoulder level with thumbs up, squeezing the mid-traps and rear delts.
4. Lower and then form the W by bending the elbows and pulling them down and back toward the ribs, hands rising as the shoulder blades retract and depress.
5. Move through the Y, then the T, then the W as distinct positions, pausing to feel the scapular muscles contract in each.
6. Keep every rep light and controlled with the neck neutral, since momentum here erases the point of targeting the small scapular stabilizers.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Blurring the Y, T, and W into one vague flap instead of hitting three distinct arm positions and scapular actions.
• •Using heavy weight or momentum, which lets the big movers take over from the small scapular stabilizers.
• •Shrugging the shoulders up toward the ears rather than depressing the blades on the Y and W positions.
• •Craning the neck up to look forward instead of keeping the forehead down and the neck neutral.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.