What is Lying YTW?

Lying YTW is a prone calisthenics drill that strengthens shoulder and upper back muscles while teaching scapular control and posture. It targets shoulders and back (rear deltoids, rhomboids, lower traps) and is an easy-level exercise suitable for beginners and rehabilitation work.

How to Do Lying YTW

  1. Set up prone: Lie face down with legs together, neutral pelvis, and arms extended overhead in a Y. Keep thumbs up, neck relaxed, and breathe evenly.
  2. Lock arms: Squeeze triceps to lock elbows and maintain straight arms in the Y position; this promotes external rotation and shoulder stability throughout the movement.
  3. Scapular lift: Raise your arms a few inches by engaging scapular retraction and slight depression—focus on moving shoulder blades, not the lower back.
  4. Form T then W: While keeping arms lifted, bend elbows outward into a T, then draw elbows down and back to form a W with controlled motion.
  5. Lower and repeat: Slowly lower arms to the floor with control, reset scapula position, breathe, and repeat for prescribed reps. Stop if you experience pain.

Muscle Groups

Shoulders, Back

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, shoulder stability, and posture by targeting posterior shoulder and upper back muscles. It helps reduce impingement risk, enhances overhead mechanics, and supports corrective work for desk-related posture issues.

What common mistakes should I avoid with Lying YTW?

Common mistakes include arching the lower back, using momentum, shrugging the shoulders, and flaring the ribs. Keep a neutral pelvis, move slowly with scapular control, maintain a relaxed neck, and avoid compensatory torso movement.

How can I progress or modify Lying YTW?

Progress by adding light resistance bands or small weights, increasing reps, or performing on an incline. To regress, reduce range of motion, practice the Y only, or do seated scapular retractions. Prioritize control and pain-free motion.