rear delts beginnerAI Tracked

Prone Y-T-W

Lie face down, make Y, T, and W shapes with arms. Strengthens the often-weak lower trap and rotator cuff. Effectively targets the rear delts. Builds functional strength and muscle. Can be progressively overloaded for continued gains.

How to Do Prone Y-T-W: Step by Step

  1. Maintain proper form throughout the Prone Y-T-W
  2. Control the movement — don't use momentum
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight and sacrificing form
  • Rushing through reps without control
  • Not using full range of motion

Prone Y-T-W Tips

  • Start with lighter weight to master the form
  • Focus on mind-muscle connection with the {pm}
  • Control both the lifting and lowering phases

Muscles Worked

rear deltsbackshoulders
Equipment No equipment needed
Tracking Count reps

Track Your Prone Y-T-W With AI

Try PushUp Pro Free