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Strength exercises Β· Upper body

Prone Y-T-W

Difficulty Isolation movements

How to perform it

Lying face down, sweep your arms through the letters Y, T and W in turn. Targets the rhomboids and mid traps, with help from the rear delts. An activation drill for back and shoulder health, usually with light or no load.

Equipment

  • DumbbellsFree weight

Muscles worked

Muscles and artwork credits
  • Mid and lower traps
  • Rear delts
  • Rhomboids (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Prone Y, T and W raises

Exercise family Β· pattern: Isolation movements

1 family Β· 1 variationDifficulty
  • Prone Y-T-WCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.