Prone Y-T-W Raise

About This Exercise

A bodyweight scapular and rotator-cuff drill performed prone. Strengthens the lower trapezius, rhomboids, and external rotators that protect the shoulder during overhead and rotational sports.

1Setup

Lie face-down on the floor, on a bench, or on an incline bench. Arms hang loose toward the floor. Forehead rests gently on the surface or in a small towel for neutral neck position.

2Execution

Perform three movements per set, one for each letter shape: Y (arms overhead at 45° angles, thumbs up), T (arms straight out to the sides, thumbs up), W (elbows at sides bent to 90°, hands rotating outward). For each shape, lift the arms only as high as you can with the shoulder blades, not the upper traps. Pause 1-2 seconds at the top, then lower with control.

Pro Tips

• Lift with the shoulder blades — feel the squeeze in the mid-back, not the neck
• Range may be small; that is normal
• Thumbs up throughout — keeps the shoulders externally rotated
• Light dumbbells (1-3kg) can be added once bodyweight is mastered