Lying Prone W to Y
Description
The lying prone W to Y is a posterior shoulder activation drill. Lying face down, you transition from a W shape with bent elbows to a Y shape with arms overhead to fire the lower traps and rear delts.
Muscle Group
Equipment Required
Lying Prone W to Y 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 overhead into a Y position with thumbs up.
- Squeeze the lower traps at the Y position.
- Return to the W shape with control.
- Repeat for the desired number of repetitions.
Lying Prone W to Y Form & Visual
Lying Prone W to Y Benefits
- Activates the lower traps and rear delts.
- Builds upper back posture.
- No equipment needed.
- Excellent warm up before pressing or pulling.
- Improves shoulder blade upward rotation.
- Reduces upper back stiffness.
Lying Prone W to Y Muscles Worked
- Trapezius
- Posterior deltoid
- Rhomboids
- Infraspinatus
Lying Prone W to Y Variations & Alternatives
- YTW Raise
- Lying Prone W to T
- Y Raise
- Face Pull
