Exercise guide
Lying Prone W To T
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This exercise targets the posterior deltoids and mid-to-lower trapezius to improve posture and shoulder stability. It is highly effective for strengthening the scapular retractors and rotator cuff muscles through a controlled range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended and toes pointed.
- Place your arms on the floor in a 'W' position: elbows bent and pulled back toward your ribs, with hands level with your head.
- Rest your forehead lightly on the floor or keep your neck in a neutral position looking straight down.
How to do it
- Exhale as you lift your arms off the floor, squeezing your shoulder blades together while maintaining the 'W' shape.
- Inhale as you extend your arms straight out to the sides into a 'T' position, keeping your thumbs pointing toward the ceiling.
- Hold the 'T' position for one second, then pull your elbows back into the 'W' position while keeping your arms elevated.
- Lower your arms back to the starting position with control and repeat.
Form checklist
- Keep your neck neutral; do not look up or strain your cervical spine.
- Squeeze your shoulder blades down and back, avoiding a 'shrug' toward your ears.
- Keep your glutes and core engaged to prevent excessive arching in the lower back.
- Ensure the movement is driven by the mid-back muscles rather than just lifting the hands.
Pro tips
- Focus on the 'pinch' between your shoulder blades at the peak of both the W and T positions to maximize muscle recruitment.
- Imagine trying to touch your elbows together behind your back during the W phase to increase lower trap activation.
Make it harder
- Hold a light weight, such as a small water bottle or 1lb plate, in each hand to increase resistance.
- Perform the entire set without letting your arms or chest touch the floor between repetitions.
Frequently asked
- What muscles does the lying prone w to t work?
- The lying prone w to t primarily targets the lats, rhomboids, and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the lying prone w to t?
- The lying prone w to t requires no equipment — just your body weight.
- Is the lying prone w to t good for beginners?
- Yes. The lying prone w to t is a beginner-friendly movement and a strong foundation to build on.
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