Prone Y-T-W Raise
Lying face down and raising the arms through Y, T, and W positions — a shoulder and upper back exercise that hits multiple angles in one movement.
Equipmentbench
Musclesshouldersupper back
Setup
Lie face down on the floor or an incline bench, arms hanging down in front of you.
How to do it
- Raise your arms into a Y shape (overhead, thumbs up), then lower.
- Raise your arms out to a T shape (straight out from shoulders), then lower.
- Raise your arms into a W shape (elbows bent, squeezing shoulder blades), then lower.
- Move slowly through each letter, keeping the chest lightly lifted throughout.
Common mistakes
- Rushing through the positions without control.
- Shrugging the shoulders instead of using the upper back.
- Letting the lower back arch to gain more height.
Scale it
Easier: No added weight, smaller range of motion.
Harder: Add light dumbbells, or pause briefly at each letter position.