A Human Web
Join

Prone Y-T-W raises

Face down, the arms lift just clear of the floor in a Y overhead, a T to the sides and a W with the elbows drawn in: lying flat, the arms lift their own weight against gravity, and the Y and T gave the highest middle and lower trapezius activity of ten exercises measured.

Shoulder blades family

Prone Y-T-W raises

DemandEasy
Equipment requiredFloor space
Muscle focusBack · Shoulders · Neck

Loading the 3D figure…

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Lie face down with the forehead on the mat or a folded towel.
  2. Lift both arms just clear of the floor in a Y overhead, hold a moment and lower; then in a T out to the sides; then in a W with the elbows drawn toward the ribs.
  3. Keep each lift small and slow.

Form cues

  • Draw the shoulder blades down and together before the arms lift.
  • Keep the neck long; the forehead stays near the mat.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Keep the neck long and the face down rather than craning upward. Stop if the low back cramps. Lying face down becomes uncomfortable as a pregnancy bump grows; use an all-fours version such as the bird dog instead. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routineLog a session
Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Back, Shoulders. Also: Neck.

Anatomy: Latissimus dorsi, Teres major, Trapezius, Rhomboids, Erector spinae, Multifidus.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Show all 68 workoutsShow fewer workouts

Pain guides that use it

Part of a staged plan, with when to get help first.

Show all 101 pain guidesShow fewer pain guides

Guides that use it

Show all 149 guidesShow fewer guides

Similar moves

Prone back raise, arms out to the sides demonstrated on the 3D figure3D demoProne back raise, arms out to the sidesBeginner · No equipmentBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBarbell front raise to overhead demonstrated on the 3D figure3D demoBarbell front raise to overheadIntermediate · A barbellChest-supported barbell front raise demonstrated on the 3D figure3D demoChest-supported barbell front raiseBeginner · A barbell + A bench or boxDumbbell front raise to overhead demonstrated on the 3D figure3D demoDumbbell front raise to overheadIntermediate · A dumbbellDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbell

Browse more

Questions people ask

What muscles does the Prone Y-T-W raises work?

Mainly the back and shoulders, with help from the neck.

What equipment do I need for the Prone Y-T-W raises?

No equipment: your body weight and a little floor space.

Is the Prone Y-T-W raises good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Bent-over reverse fly.

What is an easier alternative to the Prone Y-T-W raises?

Try the Wall angel. Both are written steps in the same progression.

How do I make the Prone Y-T-W raises harder?

Progress to the Bent-over reverse fly or the Incline reverse fly. Follow that guide’s technique and any stated timing.