BackBeginner
Prone Y-T-W Raise
How to do it
- 1
Lie face down on the floor (or a mat) with your arms overhead and thumbs pointing up.
- 2
Lift your arms a few centimetres in a Y shape, squeezing your shoulder blades down and back; hold 2 seconds and lower.
- 3
Move your arms out to the sides in a T and repeat the lift.
- 4
Bend your elbows into a W, pull them toward your ribs and lift again — that is one rep.
Common mistakes
- Lifting the head and arching the neck.
- Shrugging the shoulders toward the ears.
- Swinging the arms up instead of lifting slowly.
Tips
- Keep your forehead resting on a towel to stay neutral.
- Small, controlled lifts are enough — the upper back should burn.
- Hold a water bottle in each hand when it gets easy.
Alternatives
More back exercises
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