Prone YTW Raise

oec:prone-ytw-raise

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: YWTs, Prone Y-W-T, Prone YTW, Prone Y-T-W, Prone YTW Hold

How to do it

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.

Movement

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

Shrugging the shoulders toward the ears during the movement.: Actively depress your scapulae down toward your back pockets before and during the arm raise.
Excessively hyperextending the lower back or craning the neck upward.: Keep your gaze fixed toward the floor and initiate the lift by squeezing the shoulder blades rather than arching your lumbar spine.

Safety

Stop if you experience impingement or pinching pain at the front of the shoulders.

Muscles

Lower trapezius prime mover
Middle trapezius prime mover
Rhomboids prime mover
Rear deltoid synergist
Infraspinatus synergist
Erector spinae synergist

Joints

Shoulder blade: Retraction, Depression, Upward rotation
Shoulder: Horizontal abduction, External rotation
Thoracic spine: Extension

Details

Movement: Mobility drill, Horizontal pull
Modality: Rehabilitation, Mobility, Calisthenics
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: None
Record: Duration; or Repetitions
Load: bodyweight

substitute for Prone Y-T-W Raise
variation of Bent-Over YTWL
substitute for Prone Snow Angel
regression of Back Extension Y-W Combo
substitute for Standing I-Y-T Raise
progression of Prone Scapular Retraction

Sources

wger: YWTs, by tinman (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

prone-ytw-raise.json