Lying Prone W To Y

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended and the tops of your feet resting on the floor.
2. Position your arms in a 'W' shape by bending your elbows and pulling them down toward your ribs, with palms facing the floor.
3. Tuck your chin slightly to keep your neck in a neutral position, looking directly at the floor.

How to do it

1. Exhale and lift your hands, forearms, and elbows a few inches off the floor by squeezing your shoulder blades together.
2. Inhale as you slowly extend your arms forward and outward at a 45-degree angle to form a 'Y' shape, rotating your wrists so your thumbs point toward the ceiling.
3. Exhale as you pull your elbows back down toward your sides to return to the 'W' position, focusing on driving your shoulder blades down and back.
4. Maintain a slow, controlled tempo, taking roughly 2 seconds for the reach and 2 seconds for the pull.

Form checklist

• Keep your forehead hovering just above the floor to avoid neck strain.
• Ensure your feet and hips stay glued to the floor to prevent excessive lower back arching.
• Keep your shoulders depressed (away from your ears) throughout the entire movement.
• Focus on moving your shoulder blades rather than just moving your arms.

Pro tips

• At the 'W' position, imagine you are trying to tuck your shoulder blades into your back pockets for maximum lower trap activation.
• Maintain constant tension by never letting your arms touch the floor until the set is complete.

Make it harder

• Hold light weights, such as small dumbbells or water bottles, to increase the resistance on the posterior chain.
• Add a 3-second isometric hold at both the peak 'W' and 'Y' positions to increase time under tension.

Frequently asked

What muscles does the lying prone w to y work?

The lying prone w to y primarily targets the trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying prone w to y?

The lying prone w to y requires no equipment — just your body weight.

Is the lying prone w to y good for beginners?

Yes. The lying prone w to y is a beginner-friendly movement and a strong foundation to build on.

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