Prone Y-T-W raise

Postureintermediaterepsno equipment

Lying face down, the straight arms lift off the floor in a 'Y', open out to a 'T' and bend into a 'W' with the elbows drawn toward the waist, working the middle and lower trapezius and the rhomboids that counter rounded shoulders.

How to do it

1. Lie face down, legs straight, forehead on a folded towel, neck long; arms straight on the floor overhead in a 'Y', thumbs up.
2. Set the shoulder blades back and down, then lift both arms a few centimetres off the floor in the 'Y'; hold 3-5 seconds.
3. Keeping them lifted, sweep the arms out to the sides into a 'T' at shoulder height; hold 3-5 seconds.
4. Bend the elbows and pull them down toward the waist into a 'W', squeezing the shoulder blades together; hold 3-5 seconds.
5. Reach the arms forward and lower them to the floor. 5 rounds. The head stays down and the shoulders away from the ears; stop if the shoulder hurts.

Muscles worked

lombari, dorsali, trapezi, deltoidi

Workouts that use it

• Shoulders, home
• Posture on the floor, with a block
• Neck & upper back