Exercise

Prone Ytw Raises

Also known as Y-T-W Raises, Y-T-W Exercise, Floor Y-T-W Raises, Prone YTW, YTW Shoulder Raises, Prone Shoulder YTW

Quick Facts

Difficulty:
Beginner
Best For:
Posture, Desk Workers, Upper Back Strength, Shoulder Stability
Primary Muscles:
Lower and Middle Trapezius
Equipment:
None

The Prone YTW Raises is a bodyweight exercise done face-down on the floor, where your arms move through three letter shapes: Y, T, and W. It targets the small muscles around the shoulder blades that often get weak from sitting all day. People use it to strengthen the upper back, improve scapular control, and as part of a routine to address rounded shoulders and forward head posture.

Benefits

  • Strengthens the mid and lower traps, which often get weak and stretched out from sitting hunched over a screen.
  • Trains scapular control, helping the shoulder blades move and stabilize more effectively during arm movements.
  • The thumbs-up position helps encourage external rotation of the shoulder, which many desk workers rarely train.
  • Wakes up the rear delts and rhomboids without needing any weights.
  • Often paired with chest stretches as part of a rounded-shoulders fix.
  • Can be done anywhere with a bit of floor space. No equipment, no gym.

How to perform it

  1. 01

    Lie face-down on the floor. Rest your forehead on a folded towel so your neck stays relaxed.

  2. 02

    For the Y: extend both arms overhead in a Y shape with thumbs pointing up. Lift the arms by engaging the muscles around the shoulder blades while keeping the shoulders away from the ears. Hold for 1 to 2 seconds, then lower with control.

  3. 03

    For the T: bring your arms straight out to the sides at shoulder height, thumbs up. Lift them off the floor, squeeze the shoulder blades together, hold, then lower.

  4. 04

    For the W: bend your elbows to about 90 degrees and pull them down toward your hips, keeping your forearms off the floor. Squeeze the shoulder blades down and back, hold, then lower.

  5. 05

    Do 8 to 10 reps of each letter, or hold each rep for a slow count of two.

  6. 06

    Keep your neck relaxed and your chin slightly tucked. Don't crane your head up to look forward.

Common mistakes

  • Using the lower back to throw the arms up instead of moving from the shoulder blades.
  • Shrugging the shoulders up toward the ears.
  • Cranking the neck back to look forward. Keep the forehead down.
  • Rushing through reps. Slow and controlled does more here than fast and sloppy.
  • Adding weight too soon. Most people don't need any load at all to feel this in the right spots.

Contraindications

Skip or modify this exercise if you have a recent shoulder injury, lower back pain that gets worse lying face-down, neck issues that flare up in this position, or any sharp pain during the movement. If you're pregnant, recovering from surgery, or not sure whether this is a good idea, check with your doctor or physio first.

Muscles worked

Primarily strengthens the lower and middle trapezius along with the rhomboids, the muscles between and below the shoulder blades. The rear deltoids and rotator cuff (mostly the infraspinatus and teres minor) also get involved, especially during the T and W positions. The Y position emphasizes the lower traps. The T hits the mid-traps and rhomboids most. The W brings in the rotator cuff and lower traps together.

Why It's In My Workouts

This one is a staple in my posture routine. Years of hunching over a laptop left the muscles between my shoulder blades pretty much asleep, while the front of my chest stayed tight and short. Prone YTWs are the wake-up call for those sleeping back muscles. I like that I can do them anywhere on the floor without any equipment, and even a minute enough to feel something working. Paired with a doorway pec stretch and the habit of standing up from the desk every hour, it's one of those small things that quietly adds up over months.

FAQ

How often should I do this?

Two to four times a week works well. The muscles you're hitting are postural and recover fast, many people tolerate low-volume daily practice well, if you keep the volume low.

Should my arms come very high off the floor?

No. Quality matters more than height. Most people only need a small lift to challenge the target muscles. Reaching higher by arching the lower back usually defeats the purpose.

Do I need weights?

No. Most people get plenty out of just bodyweight, especially when starting out. The muscles being targeted are small and respond well to light load.

Why face-down instead of standing?

Lying face-down takes momentum out of the movement and forces the upper-back muscles to do the actual lifting. Standing versions are useful too, but the prone position isolates the target muscles better.

Will this fix my rounded shoulders?

On its own, no. It strengthens the muscles that pull your shoulders back, which is half the equation. The other half is stretching the tight chest muscles and being mindful of how you sit throughout the day.

Should I feel a burn?

Yes, usually in the upper back between the shoulder blades. A mild burning sensation in the upper back is common because these muscles fatigue quickly. If you feel it mostly in your lower back or neck, you're probably compensating.

Can I do this if I have a desk job and my back is sore?

Usually yes, and it often helps. Start with a few slow reps and see how your back responds. If lying face-down makes the soreness worse, skip it and try a standing variation instead.

Use this exercise

Routines and packs that include the Prone Ytw Raises.

By Denys Soloshenko

Founder, 1 Pixel Workout

Last updated: June 2026