Prone Y-T-W Raise
Lying face-down on an incline bench and raising light dumbbells into Y, T and W shapes. Strengthens the rear delts, lower traps and rotator cuff.
Primary muscles
- Rear Delts
- Traps (Trapezius)
Secondary muscles
- Rotator Cuff
- Rhomboids
- Side Delts
- Sets
- 2–3
- Reps
- 8–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie chest-down on a bench set at about 30-45 degrees, holding very light dumbbells with arms hanging toward the floor.
Y: raise the arms forward and out at about 45 degrees overhead, thumbs up, then lower.
T: raise the arms straight out to the sides, then lower.
W: bend the elbows, pull them down and back while rotating the hands up, then lower.
Complete the target reps of each letter in sequence.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Shoulders down, away from ears
Chest stays on the pad
Tiny weights, strict form
Common mistakes
Shrugging
Lifting the chest off the bench
Weights too heavy
Safety notes
Use very light weights or none at all and stay in a pain-free range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.