Lying Prone W to Y
Strengthen your back and improve posture with Lying Prone W to Y! A simple yet effective exercise for upper body health.
The Lying Prone W to Y mainly works the shoulders and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Prone W to Y Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lower Traps (trapezius, lower fibers)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Lying Prone W to Y Variations and Alternatives
How to do the Lying Prone W to Y
Lie face down on the floor with your arms bent and elbows tucked by your sides in a W shape.
Keep your gaze neutral toward the floor and engage your core to protect your lower back.
Lift your chest and hands slightly off the ground by squeezing your shoulder blades together.
Smoothly slide and extend your arms forward overhead into a Y shape while keeping them elevated.
Reverse the motion by pulling your elbows back into the W position before lowering to the floor.
Lying Prone W to Y FAQs
What muscles does the Lying Prone W to Y work?
The Lying Prone W to Y mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Lying Prone W to Y?
None. The Lying Prone W to Y is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Prone W to Y go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Prone W to Y variations and alternatives?
Similar exercises include the Y, Bodyweight Standing W Pose, Floor T Raise and I into W.
Training calculators
Work out the numbers behind your training before your next session.