{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "YWTs",
      "kind": "common"
    },
    {
      "text": "Prone Y-W-T",
      "kind": "common"
    },
    {
      "text": "Prone YTW",
      "kind": "common"
    },
    {
      "text": "Prone Y-T-W",
      "kind": "common"
    },
    {
      "text": "Prone YTW Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-lower",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression",
          "upward-rotation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "mobility",
      "calisthenics"
    ],
    "movement_patterns": [
      "mobility-drill",
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1083"
  },
  "id": "oec:prone-ytw-raise",
  "instructions": {
    "setup": [
      "Lie face down on a mat with your legs extended straight behind you.",
      "Rest your forehead lightly near the floor and keep your neck in a neutral alignment.",
      "Position your arms overhead at roughly a 45-degree angle in a 'Y' shape, pointing your thumbs toward the ceiling."
    ],
    "steps": [
      "Engage your mid and lower back to lift your arms and upper chest slightly off the ground in the 'Y' position, holding for the desired time.",
      "Pull your elbows down and back toward your ribs into a 'W' position, pinching your shoulder blades together while keeping your hands lifted.",
      "Extend your arms straight out to the sides perpendicular to your body in a 'T' position, actively squeezing between your shoulder blades.",
      "Transition smoothly between the positions while keeping your arms elevated above the floor throughout the sequence."
    ],
    "breathing": "Breathe smoothly and continuously into your belly throughout the holds without holding your breath.",
    "cues": [
      "Lead with the thumbs",
      "Pull shoulder blades back and down",
      "Keep shoulders away from your ears"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders toward the ears during the movement.",
        "correction": "Actively depress your scapulae down toward your back pockets before and during the arm raise."
      },
      {
        "fault": "Excessively hyperextending the lower back or craning the neck upward.",
        "correction": "Keep your gaze fixed toward the floor and initiate the lift by squeezing the shoulder blades rather than arching your lumbar spine."
      }
    ],
    "safety": {
      "precautions": [
        "Stop if you experience impingement or pinching pain at the front of the shoulders."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Prone YTW Raise",
  "previous_ids": [
    "oec:ywts"
  ],
  "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: YWTs",
        "url": "https://wger.de/en/exercise/1083/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tinman"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:prone-y-t-w-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:bent-over-ytwl"
    },
    {
      "type": "substitute-for",
      "target": "oec:prone-snow-angel"
    },
    {
      "type": "regression-of",
      "target": "oec:back-extension-y-w-combo"
    },
    {
      "type": "substitute-for",
      "target": "oec:standing-i-y-t-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:prone-scapular-retraction"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "prone"
  },
  "status": "active",
  "summary": "A prone bodyweight scapular strengthening exercise that moves the arms through Y, T, and W positions to target the mid and lower trapezius, rhomboids, and rotator cuff."
}