How to do Prone Y-T-W

Prone Y-T-W works the Upper back, rear shoulders with no equipment. Key cue: “Face down, raise your arms in a Y, then a T, then a W”

BackEasyNo equipmentQuiet

Steps

Lie face down with a towel under your forehead
Stretch your arms into a Y, lift, then lower
Repeat with a T, and finally a W (elbows bent)

How many: 5 reps each of Y, T, W

Muscles worked

Upper back, rear shoulders

Common mistakes

Shrugging your shoulders
Using momentum to lift

Easier or harder

Easier	Do just one shape
Harder	Hold each one for 2 sec at the top

Build a back routine with a timer

More back exercises

Good morningEasy · No equipment Bird dogEasy · No equipment SupermanEasy · No equipment Back extensionEasy · No equipment SwimmerMedium · No equipment Reverse snow angelEasy · No equipment Cat-cowEasy · No equipment Towel lat pulldownEasy · No equipment

All home workout exercises

Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.