Prone Y-T-W Raises | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Shoulders

Quick Cues

1

Lie face down on bench

2

Arms in Y, T, then W positions

3

Squeeze upper back each rep

4

Controlled movement

Equipment Needed

Bodyweight

Lie face down on the floor or on an incline bench with your arms hanging down.
For the Y: raise both arms up and out at a 45-degree angle, forming a Y shape. Lower.
For the T: raise both arms straight out to the sides, forming a T shape. Lower.
For the W: bend your elbows and pull them back, squeezing your shoulder blades together, forming a W shape. Lower.
Keep your thumbs pointing up on all three positions.
One Y, one T, and one W equals one full rep.
Repeat for the desired number of repetitions.

Common Mistakes

Not squeezing the shoulder blades together

Lifting the chest too high off the floor

Rushing through the positions

Pro Tips

Hold a resistance band at shoulder height and pull it apart

Squeeze your shoulder blades together at full extension

Use this as a daily warm-up for shoulder and upper back health

Your Progress

Variations

Face Pull

Rear Delt Fly

Cable Pull-Apart