Prone Y-T-W Raise
A prone Y-T-W raise is a sequence of arm lifts performed face down in Y, T and W positions to train scapular and shoulder control.
What the exercise is
Lie prone with the neck comfortable and lift the arms through Y, T and W shapes without forcing range. The positions change shoulder and scapular demands; trapezius and other scapular muscles work together rather than one position isolating one muscle. Cues can alter measured activation, so fixed percentages do not generalise.
Trapezius kinesiology and exercise review · Scapular cue study during Y exercise
Programming and limits
Use a range and resistance that allow controlled movement. Bodyweight, a bench or a small external load are options, but no single load, tempo or weekly dose fits everyone. The exercise may be part of shoulder training; it does not by itself correct posture, prevent injury or prove transfer to SkiErg, Row or carries. Symptoms or marked side-to-side differences warrant individual assessment.
ACSM resistance-training position stand 2026 · Trapezius kinesiology and exercise review
FAQ
Which muscles does it use?
It recruits trapezius and other shoulder-girdle muscles; emphasis changes with position and technique.
Does it prevent shoulder injury?
No single exercise guarantees injury prevention. Load and exercise selection should be individual.
Repz includes shoulder health and activation work in your training plan automatically. Our engine matches your warm-up to the session demands, ensuring your shoulders are prepared for overhead and pulling stations. Start your free plan and train with durability in mind.
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