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Prone Y, T and W raises

beginnerno equipment
Prone Y, T and W raises
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back, shoulders

Correct technique

  1. 1Lie on your stomach, forehead on a towel.
  2. 2Raise your arms into a Y shape, thumbs up, hold 2 seconds.
  3. 3Move your arms into a T and then a W (elbows to your ribs).
  4. 4Keep pushing your shoulder blades together and down.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Lifting the head and arching the neck.
  • ✕Swinging movements.

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