Lying Prone W to Y
Strengthen your upper back and shoulder stabilizers with the Lying Prone W to Y. Improve posture and shoulder health by engaging rhomboids and lower traps.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Prone W to Y
Description
Start by lying prone on the floor with your arms forming a W shape to your sides. Lift your arms off the floor while keeping your head and chest on the ground. Extend your arms to form a Y shape. Repeat the process.
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How to do Lying Prone W to Y
- 01Setup
Lie prone on the floor, face down, with your forehead resting on the ground to maintain a neutral spine.
- 02Setup
Extend your arms out to the sides, bending your elbows to 90 degrees, forming a 'W' shape with your thumbs pointing towards the ceiling.
- 03
Keeping your head and chest on the ground, gently lift your arms a few inches off the floor, squeezing your shoulder blades together.
- 04
From the 'W' position, slowly extend your arms forward and slightly upward to form a 'Y' shape, maintaining the slight elevation off the floor.
- 05
Control the movement as you return your arms to the 'W' position, then lower them back to the floor for a brief rest before the next repetition.
Tips
- Focus on squeezing your shoulder blades together throughout the movement to actively engage your rhomboids and lower trapezius muscles.
- Maintain a neutral neck position by keeping your gaze directed at the floor or resting your forehead down between reps.
- Keep the movement slow and controlled, emphasizing muscle contraction over momentum to maximize activation of the target muscles.
- Only lift your arms as high as you can while maintaining proper form; avoid arching your lower back or shrugging your shoulders towards your ears.
Common mistakes
- Lifting the head and chest off the floor can strain the neck and lower back; keep your forehead on the ground or gaze down throughout the exercise.
- Shrugging the shoulders towards the ears reduces the focus on the scapular retractors; actively depress your shoulders away from your ears.
- Using momentum to swing the arms instead of controlled movement lessens muscle engagement; perform each phase slowly, focusing on muscle contraction.
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Is Lying Prone W to Y good for beginners?
Lying Prone W to Y 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 Y?
You need Body weight to perform Lying Prone W to Y. 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 Y?
Focus on squeezing your shoulder blades together throughout the movement to actively engage your rhomboids and lower trapezius muscles. Maintain a neutral neck position by keeping your gaze directed at the floor or resting your forehead down between reps. Keep the movement slow and controlled, emphasizing muscle contraction over momentum to maximize activation of the target muscles. Only lift your arms as high as you can while maintaining proper form; avoid arching your lower back or shrugging your shoulders towards your ears.
What are common mistakes when doing Lying Prone W to Y?
Lifting the head and chest off the floor can strain the neck and lower back; keep your forehead on the ground or gaze down throughout the exercise. Shrugging the shoulders towards the ears reduces the focus on the scapular retractors; actively depress your shoulders away from your ears. Using momentum to swing the arms instead of controlled movement lessens muscle engagement; perform each phase slowly, focusing on muscle contraction.
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Free · iPhone only · Available on the App Store