Lying Prone W to T
Description
The lying prone W to T is a posterior shoulder activation drill. Lying face down, you transition between a W shape with bent elbows and a T shape with arms straight out to the sides.
Muscle Group
Equipment Required
Lying Prone W to T Instructions
- Lie face down on the floor with the legs extended.
- Lift the chest slightly off the floor.
- Bring the arms into a W shape with elbows bent at the sides.
- Squeeze the shoulder blades to hold the W position.
- Slowly straighten the arms out to the sides into a T position.
- Squeeze the rear delts and traps at the T position.
- Return to the W shape with control.
- Repeat for the desired number of repetitions.
Lying Prone W to T Form & Visual
Lying Prone W to T Benefits
- Activates the rear delts, traps, and rotator cuff.
- Builds upper back posture.
- No equipment needed.
- Excellent warm up before pressing or pulling.
- Improves shoulder blade control.
- Reduces upper back stiffness.
Lying Prone W to T Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
- Infraspinatus
Lying Prone W to T Variations & Alternatives
- YTW Raise
- Lying Prone W to Y
- Reverse Fly
- Face Pull
