Superman W to Y
Description
The superman W to Y is a prone back exercise that combines a superman hold with arm shape transitions. The W to Y arm motion strengthens the upper back, rear delts, and lower trapezius.
Equipment Required
Superman W to Y Instructions
- Lie face down on the floor with legs straight and arms overhead.
- Lift your chest, arms, and legs off the floor into a superman pose.
- Brace the core and squeeze the glutes to support the back.
- Bend the elbows and pull the arms back into a W shape.
- Squeeze the shoulder blades down and back hard.
- Extend the arms back overhead into a Y shape.
- Maintain the lifted superman position throughout.
- Continue alternating W and Y arm shapes for all reps.
Superman W to Y Form & Visual
Superman W to Y Benefits
- Strengthens the lower and middle trapezius.
- Builds rear deltoid and rhomboid strength.
- Trains the spinal erectors through the superman hold.
- Improves posture and shoulder positioning.
- No equipment needed.
- Excellent prehab for shoulder and back health.
Superman W to Y Muscles Worked
- Trapezius
- Rhomboids
- Posterior deltoid
- Erector spinae
- Gluteus maximus
Superman W to Y Variations & Alternatives
- Superman
- Prone Y Raise
- Prone W Raise
- Prone T Raise
