Lying Y-T-W raise: How to Do It, Muscles Worked

Step by step

Lie face down, forehead near the floor, arms in a Y.
Lift your arms by squeezing your shoulder blades, thumbs up.
Lower, then repeat in a T shape, then a W.

What you should feel

A light burn between your shoulder blades and in the backs of your shoulders; your neck and lower back should not hurt.

Common mistake

Shrugging shoulders to your ears and arching your back; keep your neck long and lift only a little.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Upper back Rear shoulders

Helps

Lower back Side shoulders

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Chest-supported rowUpper back, Lats

Machine high rowUpper back, Lats

Chest-supported T-bar rowUpper back, Lats

Smith machine rowUpper back, Lats

T-bar rowUpper back, Lats

Incline dumbbell rowUpper back, Lats

Questions

What muscles does the lying Y-T-W raise work?

Lying Y-T-W raise mainly works your upper back and rear shoulders. It also helps your lower back and side shoulders.

Can I do the lying Y-T-W raise at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the lying Y-T-W raise?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

More exercises for your upper back

Lying Y-T-W raise