Also known as: y t w, ytw drill, prone ytw, ytw exercise, prone scapular series

What is Lying YTW?

Lying YTW is a prone bodyweight drill that sequences Y, T, W arm positions to train scapular mobility and the shoulders and upper back. It's an easy-level exercise ideal for posture, shoulder health, and warm-ups; focus on scapular engagement and slow controlled motion.

How to Do Lying YTW

  1. Get prone position: Lie face down with legs together, pelvis neutral and arms straight overhead in a Y. Keep thumbs pointing upward and neck neutral.
  2. Extend and lock: Squeeze triceps to lock elbows, thumbs up. Maintain straight arms and keep shoulder blades ready before initiating the scapular lift for safety.
  3. Lift to Y: Engage scapular retractors to lift arms off the floor into the Y, keeping shoulders down and avoiding neck tension. Breathe steadily.
  4. Form the T: With arms still elevated, bend at the shoulders to form a T, opening across the chest while keeping scapulae engaged and spine neutral.
  5. Finish W and lower: Bring elbows toward your sides into a W, hold briefly, then slowly lower arms to the floor. Perform slow controlled reps and avoid shrugging.

Muscle Groups

Back, Shoulders

Description

Take a prone position on the floor. Legs together, pelvis neutral. Arms straight in front forming a Y shape.

Squeeze your triceps to lock your arms, thumbs pointed upward. Raise your arms off the floor by engaging your scapula. While keeping your arms lifted, bend them so your body forms a T shape. Still keeping your arms lifted, bring your elbows in so your body forms a W shape.

Lower your arms back to the ground and repeat for required amount of reps.
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Lying YTW?

Lying YTW improves scapular mobility, posterior shoulder and upper back activation, and posture. It helps reduce shoulder impingement risk, aids warm-ups, and builds endurance for pulling movements when performed consistently with controlled form.

What are common mistakes when doing Lying YTW?

Common mistakes include shrugging shoulders, rushing reps, arching the lower back, and bending elbows too early. Fixes: slow the movement, maintain a neutral spine, focus on scapular retraction and depression, and keep arms straight until each position is stable.

How can I progress or modify Lying YTW?

Progress by adding light hand weights, increasing hold times, or performing the series on an incline or standing for greater load. Regress by doing single-position holds (Y or T), reducing range, or performing slower, shorter sets to build control.