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Prone Y-T-W Raise

Direct work for the lower traps and rhomboids — the postural muscles that lose the fight to your upper traps.

DIFFICULTY
Beginner
EQUIPMENT
Bodyweight · Dumbbell
PRIMARY MUSCLES
Lower Trapezius · Rhomboids
ALSO WORKS
Posterior Deltoid · Rotator Cuff
HOW TO DO IT
  1. 01Lie face down on the floor or an incline bench, arms hanging.
  2. 02Y: raise the arms overhead in a Y shape, thumbs up.
  3. 03T: raise them straight out to the sides.
  4. 04W: bend the elbows and squeeze the shoulder blades down and together.
  5. 055–8 reps of each, no weight or very light.
COACHING CUES
  1. 01Lead with the shoulder blade, not the hand.
  2. 02Keep the neck long — don't crane it up.
  3. 03If your upper traps are doing the work, go lighter.
COMMON MISTAKES
  1. 01Using weight heavy enough that the upper traps take over.
  2. 02Lifting the head and hyperextending the neck.
  3. 03Rushing — these are slow, deliberate reps.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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