Prone Y-T-W Raise
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Lower Trapezius, Middle Trapezius
Secondary muscle groups
Posterior Deltoid, Rhomboids, Rotator Cuff
Movement pattern
Scapular Retraction and Upward Rotation
Training goal
Injury Resilience
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Bodybuilding, Hockey
Overview
Purpose. Build scapular control and shoulder-girdle endurance to balance pressing volume.
How it fits the system. A beginner-level scapular retraction and upward rotation entry in the Balance & Stability section, programmed to develop injury resilience. Related work in the library: Side-Lying External Rotation and Scapular Push-Up.
Primary muscles
Lower Trapezius, Middle Trapezius
Secondary muscles
Posterior Deltoid, Rhomboids, Rotator Cuff
Movement pattern
Scapular Retraction and Upward Rotation
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie face down on the floor or an incline bench with the forehead supported.
- Start with the arms overhead in a Y position, thumbs up.
- Lift the arms just off the floor by squeezing the shoulder blades down and back.
- Lower, then repeat with the arms out to the sides in a T position.
- Finally repeat with the elbows bent in a W position.
- Keep the neck relaxed and the ribs down throughout.
Coaching Cues
- Use very light or no weight at all.
- Lead the movement from the shoulder blades.
- Keep the neck long and relaxed.
Common Mistakes
- Using weights that force the traps to shrug.
- Arching the lower back to lift higher.
- Rushing the repetitions.
Progressions & Regressions
Progressions
Add very light dumbbells or hold at the top.
Regressions
Perform without any load and reduce range.
When to Use It
When to use
As shoulder health work in warm-ups or accessory blocks.
When not to use
Rarely contraindicated.
Programming
2 to 3 sets of 8 reps in each position.
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