Prone Y-T-W

Lie face down and lift your arms through Y, T and W shapes to build upper-back strength and healthy shoulders.

How to do it

1. 01Lie face down, forehead near the floor, arms overhead in a Y with thumbs up.
2. 02Y: set your shoulders down and lift both arms, pause, then lower.
3. 03T: move your arms out to the sides, squeeze your shoulder blades together to lift, then lower.
4. 04W: bend your elbows into a W, pull them toward your hips and lift, then lower — Y, T and W together count as one rep.

Common mistakes

• Shrugging — keep your shoulders down, away from your ears.
• Arching with the lower back — keep your chest and hips down and move only your arms.
• Rushing the shapes — pause briefly in each letter to feel your upper back work.

In the Back progression

1. 1Superman hold
2. 2Prone Y raise
3. 3Prone Y-T-W
4. 4Reverse snow angel
5. 5Reverse plank