Bodyweight Prone Y-T-W Raise
The prone Y-T-W raise is a bodyweight sequence that targets the lower traps, mid-traps, and rotator cuff in three arm positions. Lie face down and raise your arms into Y, T, and W shapes.
How to Perform
Lie face down on the floor or a bench with arms extended overhead.
Raise arms into a Y position (overhead, thumbs up), hold for two seconds, lower.
Raise arms into a T position (out to the sides, thumbs up), hold for two seconds, lower.
Raise arms into a W position (elbows bent 90 degrees, squeezing shoulder blades), hold for two seconds, lower.
That sequence is one rep — perform 8-12 reps with slow, controlled movement.
Common Mistakes to Avoid
Rushing through the positions instead of holding each for the full two-second count.
Lifting the chest off the floor to cheat the arms higher instead of using pure scapular muscles.
Skipping the W position, which is the most important for external rotation strength.
Muscle Activation
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