Lying Single-Arm Slide from Y to T
The Lying Single-Arm Slide from Y to T mainly works the traps, with help from the shoulders. You'll need: weight plates.
Required Equipment
Lying Single-Arm Slide from Y to T Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Lower Traps (trapezius, lower fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
How to do the Lying Single-Arm Slide from Y to T
Lie face down on the floor with your legs straight and your forehead resting comfortably on the ground.
Extend both arms overhead in a Y shape, placing one hand flat on a smooth sliding disc or plate.
Engage your upper back and gently slide the weighted hand outward and down toward your hip to form a T shape.
Pause briefly at the bottom position while keeping your chest and core stable against the floor.
Slowly reverse the motion by sliding your hand back up to the starting Y position in a controlled manner.
Lying Single-Arm Slide from Y to T FAQs
What muscles does the Lying Single-Arm Slide from Y to T work?
The Lying Single-Arm Slide from Y to T mainly works the traps, with help from the shoulders. The main muscles are the trapezius.
What equipment do you need for the Lying Single-Arm Slide from Y to T?
Weight plates.
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