Lying Prone W to T
Strengthen your upper back and shoulders with the Lying Prone W to T. This bodyweight exercise improves posture and scapular stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Prone W to T
Description
This exercise is performed by lying prone on the ground and raising the arms in a 'W' motion, followed by a 'T' motion to target the upper back and shoulder muscles.
Save Lying Prone W to T to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Lying Prone W to T
- 01Setup
Lie face down on the floor with your body fully extended, arms positioned straight out in front of you, and your forehead resting gently on the mat.
- 02Setup
Engage your core slightly to protect your lower back and keep your gaze neutral by looking directly at the floor.
- 03
Initiate by lifting your chest and arms slightly off the floor, then pull your elbows back towards your ribs, squeezing your shoulder blades together to form a 'W' shape with your arms; exhale as you lift.
- 04
From the 'W' position, extend your arms out to the sides, keeping them elevated and forming a 'T' shape with your body, maintaining the squeeze in your upper back.
- 05
Slowly and with control, reverse the movement back to the 'W' position, then lower your arms and chest back to the starting position while inhaling.
Tips
- Focus on squeezing your shoulder blades together throughout the movement, initiating the lift with your back muscles rather than just your arms.
- Maintain a neutral spine by keeping your head in line with your body; avoid hyperextending your neck by looking up.
- Perform the movement slowly and deliberately, emphasizing muscle contraction over speed to maximize activation of the upper back and shoulder stabilizers.
- Keep your lower body relaxed and stable on the floor to prevent your hips from lifting and shifting the focus away from your upper back.
Common mistakes
- Using momentum: Don't use momentum or excessive arching of the lower back to lift your arms; instead, focus on controlled, deliberate movement driven by your upper back muscles.
- Shrugging shoulders: Avoid shrugging your shoulders towards your ears during the lift; instead, keep your shoulders depressed and retracted to properly engage the target muscles.
- Hyperextending neck: Do not crane your neck upwards; instead, maintain a neutral head position by looking at the floor to prevent neck strain.
In the Ellim app, Lying Prone W to T unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train lying prone w to t?
Get Ellim — FreeQuestions
Is Lying Prone W to T good for beginners?
Lying Prone W to T is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Prone W to T?
You need Body weight to perform Lying Prone W to T. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Prone W to T?
Focus on squeezing your shoulder blades together throughout the movement, initiating the lift with your back muscles rather than just your arms. Maintain a neutral spine by keeping your head in line with your body; avoid hyperextending your neck by looking up. Perform the movement slowly and deliberately, emphasizing muscle contraction over speed to maximize activation of the upper back and shoulder stabilizers. Keep your lower body relaxed and stable on the floor to prevent your hips from lifting and shifting the focus away from your upper back.
What are common mistakes when doing Lying Prone W to T?
Using momentum: Don't use momentum or excessive arching of the lower back to lift your arms; instead, focus on controlled, deliberate movement driven by your upper back muscles. Shrugging shoulders: Avoid shrugging your shoulders towards your ears during the lift; instead, keep your shoulders depressed and retracted to properly engage the target muscles. Hyperextending neck: Do not crane your neck upwards; instead, maintain a neutral head position by looking at the floor to prevent neck strain.
Related exercises
Lateral Bend Lying Down
Back · Waist · Body weight
Sitting Bent Over Back Stretch
Back · Erector Spinae · Body weight
Lying whole body stretch
Back · Body weight
Sitting Scapular Adduction
Back · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Lying Prone W to T.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store