Exercise guide
Lying Prone Y To T To W
- Beginner
- Compound
- Rep-based
- Back
This bodyweight sequence targets the posterior deltoids and the entire trapezius complex to improve shoulder stability and postural alignment. By moving through three distinct arm positions, you engage the upper back muscles through their full functional range.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended and the tops of your feet resting on the floor.
- Position your arms overhead at a 45-degree angle to your body, forming a 'Y' shape with your thumbs pointing toward the ceiling.
- Tuck your chin slightly and gaze at the floor to maintain a neutral cervical spine.
- Engage your glutes and core to stabilize your lower back throughout the movement.
How to do it
- Exhale and lift your arms as high as possible in the 'Y' position by squeezing your shoulder blades down and back; hold for one second.
- Lower your arms slightly and sweep them out to the sides until they are perpendicular to your torso in a 'T' position, then squeeze your blades together and hold.
- Inhale as you bend your elbows and pull them down toward your ribcage, forming a 'W' shape, focusing on driving the elbows back and pinching the mid-back.
- Return to the starting 'Y' position in a controlled manner and repeat the sequence for the desired repetitions.
Form checklist
- Keep your forehead or nose hovering just off the floor to avoid neck strain.
- Initiate every movement from the shoulder blades rather than just lifting the hands.
- Keep your feet on the floor to prevent excessive arching in the lumbar spine.
- Ensure your thumbs point toward the ceiling during the 'Y' and 'T' phases to encourage external rotation.
Pro tips
- Focus on 'scapular depression'—pulling your shoulder blades away from your ears—to ensure the lower traps are doing the work instead of the upper traps.
- Imagine trying to crush a walnut between your shoulder blades during the 'T' and 'W' phases for maximum muscle fiber recruitment.
Make it harder
- Hold light weights, such as 1-2lb dumbbells or full water bottles, to increase the gravitational load.
- Perform the entire sequence while lying prone on an incline bench to increase the range of motion and time under tension.
Frequently asked
- What muscles does the lying prone y to t to w work?
- The lying prone y to t to w primarily targets the trapezius, and also works the erector spinae, lats, and rhomboids as secondary muscles.
- What equipment do you need for the lying prone y to t to w?
- The lying prone y to t to w requires no equipment — just your body weight.
- Is the lying prone y to t to w good for beginners?
- Yes. The lying prone y to t to w is a beginner-friendly movement and a strong foundation to build on.