{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "YTWL Exercise",
      "kind": "common"
    },
    {
      "text": "YTWL Raise",
      "kind": "common"
    },
    {
      "text": "YTWLs",
      "kind": "common"
    },
    {
      "text": "Bent-Over Y-T-W-L",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "upward-rotation",
          "depression"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "horizontal-abduction",
          "external-rotation",
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "rehabilitation",
      "calisthenics"
    ],
    "movement_patterns": [
      "mobility-drill",
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "dumbbell",
      "weight-plate",
      "adjustable-bench"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1885"
  },
  "id": "oec:bent-over-ytwl",
  "instructions": {
    "setup": [
      "Stand with your feet hip-width apart and knees soft.",
      "Hinge at the hips until your torso is angled at approximately 45 degrees or nearly parallel to the floor, maintaining a neutral spine.",
      "Let your arms hang straight down naturally with your thumbs pointing upward."
    ],
    "steps": [
      "Perform the 'Y': Raise both straight arms diagonally forward at roughly a 45-degree angle from the torso with thumbs pointing toward the ceiling, pause briefly to squeeze the lower traps, then lower.",
      "Perform the 'T': Raise both straight arms out laterally to the sides perpendicular to your body, squeezing the shoulder blades together, then lower under control.",
      "Perform the 'W': Pull your elbows up and back while bending the elbows to 90 degrees, externally rotating the shoulders to form a 'W' shape with your arms, pause, then lower.",
      "Perform the 'L': Keep elbows bent at 90 degrees and pinned near your ribs, then rotate your forearms upward and backward around the elbow axis into external rotation before returning to the start."
    ],
    "breathing": "Breathe smoothly and continuously throughout the complex, exhaling on each lift and inhaling as you lower.",
    "cues": [
      "Lead with your thumbs",
      "Move from the shoulder blades, not just the hands",
      "Keep your neck neutral and spine flat"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders up toward the ears with the upper trapezius.",
        "correction": "Keep the shoulders pulled down away from the ears and initiate the movement by retracting and depressing the scapulae."
      },
      {
        "fault": "Rounding the lower back during the hinge.",
        "correction": "Brace the core, hinge deeply at the hips, and maintain a flat, neutral spine throughout all letter positions."
      },
      {
        "fault": "Using heavy weights and swinging through momentum.",
        "correction": "Perform the movement unweighted or with micro-weights, moving strictly under control with brief isometric holds at peak contraction."
      }
    ],
    "safety": {
      "precautions": [
        "If maintaining a bent-over hinge causes lower back fatigue, perform the sequence lying prone on an incline bench."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bent-Over YTWL",
  "previous_ids": [
    "oec:ytwl-exercise"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: YTWL Exercise",
        "url": "https://wger.de/en/exercise/1885/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "teus_ergaster"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:prone-ytw-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:prone-y-t-w-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:standing-i-y-t-raise"
    }
  ],
  "setup": {
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bent-over scapular prehab and mobility sequence cycling through Y, T, W, and L arm positions to strengthen the upper back and rotator cuff."
}